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