CrossFit – Fri, Oct 14

13
Oct

CrossFit – Fri, Oct 14

Westshore CrossFit – CrossFit

Warm-up

AMRAP 6:

50 single unders

100 meter DB carry

• one arm should be in an overhead position, and the other arm should be in a front rack position.

• Switch arms every 50 meters

Strength

Handstand Push-ups (On 7 Min Clock: 3 sets for reps:
Max-rep unbroken handstand push-ups)

INTERMEDIATE

3 sets for reps:

Max-rep unbroken piked push-ups

BEGINNER

3 sets for reps:

Max-rep unbroken push-ups

Then…

Shoulder Press (5 sets for load: every 2:30 min: 3 shoulder presses)

-Start around 70-80% (6-7 RPE) of 1 rep max and build to a heavy 3 reps.

-Work with a partner.

Skill Work

Skill Work (Checkmark)

With remaining time in class:

Accumulate:

100 alternating shoulder taps in a handstand (50/side)

Beginner:

100 shoulder taps in plank position (100/ side)

Cool Down

Stretch (Checkmark)

3 sets:

10 ATY raises

:30 reach, roll, and lift