CrossFit – Mon, Feb 19

18
Feb

CrossFit – Mon, Feb 19

Westshore CrossFit – CrossFit

Warm-Up (10 Min) (No Measure)

1 set:

10 alternating Samson stretches

5 push-ups to down dog

10 alternating Cossack squats

5 push-ups to down dog

20 lateral hops over the barbell

1 set:

10 shoulder presses (empty barbell)

10 air squats

:30 single-unders

1 set:

10 push presses (empty barbell)

10 front squats

:30 jump rope (freestyle)

AMRAP Remaining Time:

10 thrusters (empty barbell)

:30 double-unders

Pre WOD Lifting

Push Press (On a 10:00 clock:
Build to a heavy 3-rep push press)

Loading Up (No Measure)

2 sets:

10-20 double-unders

5 thrusters

WOD

240219 (Time)

5 rounds for time:

50 double-unders

10 thrusters (95/135 lb)

SX:

5 rounds for time:

30 double-unders //1:00 dub attempts

10 thrusters (85/115 lb)

Cool Down (No Measure)

1 set:

:30 calf foam roll/side

:30 tibialis anterior foam roll/side