Announcements

WSCF Schedule Change

June 19th : Closed

Westshore CrossFit – CrossFit

Warm-up

On 6 Min Clock: (No Measure)

20 jumping jacks

10 plank up-downs

20 mountain climbers

5 hand-release push-ups

10 single-DB RDLs

BenchMark WOD

Juneteenth (Time)

6 Rounds for Time of:
400 meter Weighted Run (25/35 lb)
19 Dumbbell Hang Squat Cleans (25/35 lb)
18 Devil Presses (25/35 lb)
65 Russian Twists (25/35 lb)

— Use 2 DB’s for the Run, Cleans, Devils Press, & 1 DB for the Russian Twists.

ABOUT THE WOD:
This “Juneteenth” tribute workout was originally designed 2020 to celebrate the then unofficial US holiday of Freedom Day, also known as Juneteenth. The holiday recognizes the date when the last States in the newly reunified United States finally proclaimed the independence of all black slaves: June 19, 1865.

SX:
6 Rounds for Time of:
400 meter Weighted Run (15/20 lb)
19 Dumbbell Hang Squat Cleans (15/20 lb)
18 Devil Presses (15/20 lb)
65 Russian Twists (15/20 lb)

Cool Down

2 sets:

:30 foam roll IT band/leg

:30 lacrosse ball roll/foot