CrossFit – Mon, Apr 24

Announcements

May’s Monthly Challenge

Pre/ Post Class 400M Run

You can accumulate up to two points per day completing a run before or after class.

You do not have to do both, each run is a point.

To update, simply create a tally of points on the whiteboard, Running in WODS does not count.

HAVE FUN & JOIN US FOR THE CHALLENGE!

Westshore CrossFit – CrossFit

Warm-up

On 10 Min Clock: (1 set each) (No Measure)

25-foot Samson stretches

25-foot alternating soldier kicks

25-foot alternating quad stretches

25-foot alternating Cossack squats

25-foot broad jumps

25-foot high knees

25-foot butt kickers

25-foot hamstring scoop stretch

200-m run

10 shoulder presses (empty barbell)

200-m run

10 push presses (empty barbell)

Pre WOD Lifting

Push Jerk (On a 10:00 clock for load:
Build to a heavy 1-rep push jerk)

WOD

MetCon (Time)

4 rounds for time:

400-m run

10 push jerks (105/155 lb)
SX:

4 rounds for time:

400-m run

10 push jerks (95/135 lb)(45/65 lb)

Cool Down

Accumulate:

1:00 calf stretch/leg

1:00 banded shoulder stretch/arm