Announcements

WSCF Schedule Changes

July 4th : Closed

July 5th : Open at 4:00PM

Westshore CrossFit – CrossFit

Warm-up

Line Drills (8 Min)

Metcon

Team 1776 (Time)

For Time (in a Team of 3):

A.Kettlebell Swings (35/53 lb)
Box Jumps (20/24 in)
Air Squats
Double-Unders
Push-Ups
Burpees
Wall Ball Shots (14/20 lb)
Pull-Ups
Sit-Ups
Ball Slams (14/20lb)
Bike (calories)

As a team, complete a total of 1776 reps involving all exercises in any order. Partners can work at the same time.

*Minimum of 30 Reps Each Movement

Cool Down

Pliability (No Measure)

15-25 Minute Stretch