5
Dec
CrossFit – Tue, Dec 6
Announcements
WSCF Holiday Party:
Mark Your Calendars! We are doing a
WSCF Holiday Party Hangout onDecember 17thStarting At 6PM
Location:Brick House Tavern + Tap
1102 N Dale Mabry Hwy, Tampa, FL 33607
Westshore CrossFit – CrossFit
Warm-up
AMRAP 7:
50-ft broad jump
10 air squats
50-ft bear crawl
10 air squats
50-ft alternating spiderman pose
10 air squats
Pre-WOD Strength
Hang Power Clean (Every 1:30 x 6 sets:
7 hang power cleans)
– Cycle the bar as quickly as possible.
-Add weight as technique allows.
-Start around 50% of 1RM (5 RPE)
WOD
MetCon (Time)
For time:
30-20-10:
Lateral burpees over bar
Front squats (65/95 lb)
SX
For time:
30-20-10:
Lateral burpees over bar
Front squats (55/75 lb)
Cool Down
Stretch (Checkmark)
Accumulate:
1:00 banded shoulder stretch/side
1:00 couch stretch/side