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