CrossFit – Fri, Jun 23

Westshore CrossFit – CrossFit

Warm-up

On 6 Min Clock: (No Measure)

:30 row (easy pace)

10 push-ups

:30 row (moderate pace)

5-10 piked push-ups

:30 row (moderate pace)

5 kick-up + negatives

:30 row (fast pace)

5-10 handstand or pike push-ups

Pre-WOD Strength

Clean and Jerk (EMOM 5:
3 hang clean and jerks)

– Build to heavier than workout weight.

WOD Prep

1 set:

5 handstand push-ups

5 clean and jerks (workout weight)

5 calorie row

WOD

230623 (AMRAP – Rounds and Reps)

AMRAP 20:

3-6-9-12-15… etc.

Handstand push-ups

Clean and jerks (95/135 lb)

Calorie row
SX:

AMRAP 20:

3-6-9-12-15… etc.

Pike push-ups

Clean and jerks (65/95 lb)

Calorie row

Cool Down

1 set:

:45 scorpion stretch/side

:45 lacrosse ball upper back/side

:45 table top stretch