CrossFit – Mon, Jan 23

Westshore CrossFit – CrossFit

Warm-up

AMRAP 6: (No Measure)

30 jumping jacks

10 bent-over rows

10 upright rows

8 shoulder presses

8 push presses

– Use an empty barbell.

Build Up

Bench Build up (No Measure)

On a 5:00 clock:

3-5 bench presses (building)

– Build to 70-80% of 1-rep-max bench press.

Weightlifting

For load:

3-3-3-3-3

Bench press

3-3-3-3-3

Shoulder press

3-3-3-3-3

Push press

Build to a heavy set of 3 bench presses, 3 shoulder presses, and 3 push presses.

10:00 for each lift.

Rest 1:00-2:00 between sets.

Bench Press

Shoulder Press

Push Press

Cool Down

Stretch (No Measure)

1 set:

1:00 child’s pose

1:00 scorpion stretch/arm