CrossFit – Mon, Oct 30

Announcements

WSCF Class Schedule Changes:

10/28

9:30AM Costume WOD Only ( No Functional Flexibility or Open Gym)

10/31

No Evening Classes (Last class of the day 12PM)

11/13

9:30AM Veteran’s Day WOD Only

Westshore CrossFit – CrossFit

Warm-Up

AMRAP 5: (No Measure)

10 mountain climbers

10 air squats

10 push-ups

Loading Up

2-3 rounds:

10 bench presses

– Take turns with a partner.

– Add load each round.

Coach Tyler’s Birthday WOD !

Bench Press (10-1:
Bench press
– Add load every set.
— Every 2:30)

— Start at a moderate load with your first working set

Finisher

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

Cool Down

1 set:

1:00 lacrosse ball chest mash/side

1:00 lacrosse ball shoulder mash/side