Announcements

WSCF Schedule Change

June 19th : Closed

Westshore CrossFit – CrossFit

Warm-up

Pliability (No Measure)

15-25 Minute Stretch

WOD

AMRAP 12: (No Measure)

10 hand-release push-ups

20 alternating hang DB power cleans (PYW)

10 hand-release push-ups

400/500-m row
– Use a single DB.

Post WOD Skill

3 sets:

:30 hollow rocks

:30 strict toes-to-bars

– Rest :10 seconds between movements.

Cool Down

1 set:

1:00 double-forearm stretch

1:00 seated hamstring stretch