CrossFit – Mon, Jan 9

8
Jan

CrossFit – Mon, Jan 9

Announcements

Holiday Schedule:

Jan 16th – MLK Jr. Day
WOD: “MLK”
9:30AM Only Class &
Open Gym 11:00AM-1PM
 

Westshore CrossFit – CrossFit

Warm-up

Warm-Up (No Measure)

3 Sets:

:20 jump rope

:20 burpees-to-target (6 in)

– Rest :20

Build Up

Build Up (No Measure)

2-3 sets:

5 push presses (building)

– Rest 1:00 between sets.

Weightlifting

Push Press (For load: Every 2:30 :
Push press
5-5-3-3-3-1-1-1-1-1)

Build to a 1-rep max push press.

All sets 70% or higher.

From the Rig

Post Strength WOD

MetCon (3 Rounds for reps)

3 x AMRAP 1:30:

50 double-unders

Max-rep burpees-to-target(6 in)

– Rest 1:00 between sets.

Cool Down

Stretch (Checkmark)

Accumulate:

2:00 banded shoulder stretch/side