Announcements

WSCF Schedule Changes

July 4th : Closed

July 5th : Open at 4:00PM

Westshore CrossFit – CrossFit

Warm-up

Pliability (No Measure)

15-25 Minute Stretch

WOD

230629 (No Measure)

EMOM 15

Min 1 || Jumping lunges

Min 2 || Russian KB swings (PYW)

Min 3 || Pull-ups
— Pick your own weight on the RKBS.

Cool Down

3 sets:

:30 reach, roll, and lift

20 banded pull-aparts

:30 supine quad pulls