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Westshore CrossFit – CrossFit
PVC SWITCH WARM-UP GAME (No Measure)
On 8 Min Clock :
Athletes stand in a circle, and each athlete holds a PVC upright.
The coach calls “left” or right,” and the athletes rotate to the next PVC.
-The game’s object is to ensure the PVCs do not fall as the athletes rotate.
-The group must do penalty reps if an athlete drops a PVC or falls.
4 push presses (increase weight each time)
8 push presses (workout weight)
MetCon (AMRAP – Rounds and Reps)
8 push presses (105/155 lb)
1 Min Row
8 push presses (75/115 lb)(35/45 lb)
-Push press weight, somewhere between 50-60% of priorone rep max.
Post WOD Strength
Push Press (On a 10:00 clock for load:
Build to a heavy 2 rep push press)
– From the Rig
– 8-9 RPE
:30 reach, roll and lift
20 banded pull-aparts