Announcements

WSCF Schedule Change

June 19th : Closed

Westshore CrossFit – CrossFit

Warm-up

On 8 Min Clock: (1 set each) (No Measure)

2X:

10 leg swings/leg

10 lateral leg swings/leg

5 air squats

5 sumo stance squats

5 narrow stance squats

5 air squats

10 arm swings across

10 arm swings overhead

10 torso twists/direction

5 inchworms + 1 push-up each

:30 alternating spiderman stretches

:30 air squats

Pre-WOD Strength

Push Jerk (5 sets: every 2 min:
2 push jerks
)

– Barbell comes from the floor.

– Build to a heavy double.

Mini Round

1 round:

4 alternating DB single-leg squats

3 push jerks

– Use workout weight/variations.

WOD

230612 (Time)

5 rounds for time:

14 alternating DB single-leg squats (20/35 lb)

7 push jerks (105/155 lb)

– Use a single DB.
SX:

5 rounds for time:

14 alternating DB single-leg squats (10/15 lb)

7 push jerks (75/115 lb)

– Use a single DB.

Cool Down

Accumulate:

2:00 banded shoulder stretch/side