CrossFit – Tue, Dec 20

19
Dec

CrossFit – Tue, Dec 20

Announcements

Christmas Holiday Hours:

Dec 23rd – No Evening Classes (Last Class at 12PM)
Dec 24th – 12 Days of Christmas (9:30AM Class Only)
Dec 26th – Closed
Dec 27th – Normal Hours

Westshore CrossFit – CrossFit

Warm-up

Warm-Up (No Measure)

On 12 Min Clock:

2x:

10 PVC pass throughs

20 alternating shoulder taps in a planks

10 push-ups to down dog

10 v-ups

25ft. bear crawl

1x:

10 kip swings

5 wall kick-ups (quarter height)

10 hanging knee raises

5 wall kick-ups (half height)

5 knees-to-armpits

5 wall kick-ups (full)

5 toes-to-bar

5 walks to the wall
– Fill any remaining time with warming up shoulders or wrists.

Pre WOD Lifting

Shoulder Press (4 sets: Every 2 Min
10 shoulder presses)

Increase weight across sets.

Build to a 5-6 RPE

WOD

MetCon (AMRAP – Rounds and Reps)

AMRAP 12:

50-ft. handstand walk

20 toes-to-bar

10 push jerks (105/155 lb)

SX:

AMRAP 12:

30 handstand shoulder taps

10 toes-to-bar

10 push jerks (75/115 lb)

Cool Down

Stretch (Checkmark)

3 sets:

:20 doorway pec stretch/side

20 banded pull-aparts