Announcements

WSCF Schedule Changes

July 4th : Closed

July 5th : Open at 4:00PM

Westshore CrossFit – CrossFit

Warm-up

On 7 Min Clock: (No Measure)

2:00 row or bike

AMRAP Remaining Time:

10 alternating spiderman stretches

5 push-ups to down dog

10 air squats, slow and controlled

5 push-ups to down dog

10 reverse lunges

5 push-ups to down dog

10 single-leg squats or air squats

Pre WOD Skill

10:00 to work on gymnastics skill of choice

— Pick to work on something you’re “close” to achieving or still inconsistent at.

WOD Prep

1 round on machine of choice:

:30 slow

:30 pick up the pace

:30 fast

BenchMark WOD

Conditioning Challenge (Distance)

20:00 to establish max meters on a machine of your choice.

Cool Down

Foam Roller (No Measure)

Accumulate:
1-3 Rds:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves