CrossFit – Fri, Oct 21

Westshore CrossFit – CrossFit

Warm-up

On 7 Min Clock: (1 set each)

:40 single unders

:40 BW split squats (:20/leg)

:40 alternating shoulder taps

:40 triple unders / attempts

:40 jumping lunges

:40 handstand hold against the wall

Weightlifting

Split Jerk (5 sets for load: every 2:30:
3 split jerks)

INTERMEDIATE

Same as Rx’d

-From the Rig

-Aim to start around 80% (7-8 RPE) and build from there.

Post Lift Skill

Push & Press (Checkmark)

For completion:

50 deficit push-ups (2/4 in)

50 close grip bench presses (empty barbell)
-Beginner option: 50 knee push-ups

-Intermediate option: 50 hand release push-ups

Cool Down

Stretch (Checkmark)

3 sets:

:30 ATY raises

:30 banded pull-aparts

– Rest as needed between sets.