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