CrossFit – Mon, Mar 13 – WestShore CrossFit

Announcements

Schedule Change: Friday (3/17) We will be cancelling the 6 & 7 PM classes for St. Patricks Day!!!

These will be the only schedule changes for that day.

We hope everyone has a great holiday, stay safe out there !

:20 Samson lunge stretch/leg

10 alternating single-leg v-ups

:20 superman hold

7 wall squats

3 wall walks

200-m run or 1:00 row /bike

1 set:

8 DB squats

10 DB-facing burpee

8 DB squats

– Sprint as fast as possible.

For time:

21-18-15-12-9-6-3:

DB squats (35/50 lb)

DB-facing burpees

– Use two DBs.
SX:

(20/35 lb)(10/15 lb)

8 sets for reps:

:20 DB shoulder-to-overheads

– Rest :10 between sets.
— Use the same DBs used in the workout.

2 sets:

:30 standing quad stretch/side

:30 quad foam roll/side