CrossFit – Tue, Jan 16

15
Jan

CrossFit – Tue, Jan 16

Westshore CrossFit – CrossFit

Warm-up

AMRAP 6: (No Measure)

Walk 50 ft with the med ball

10 lunges

Walk 50 ft with the med ball

5 thrusters

Walk 50 ft with the med ball

5 deadlifts

Walk 50 ft with the med ball

5 shoulder presses
– Athletes must perform movements without dropping the med ball.

– If the ball hits the ground, athletes perform 5 penalty burpees.

Pre WOD Lifting

Shoulder Press (EMOM 8:
2 push presses
)

– Build to a heavy set of 2 reps.

WOD

240116 (Time)

5 rounds for time:

20 push presses (55/75 lb)

20 alternating front rack lunges

SX:

5 rounds for time:

12 push presses (55/75 lb)

12 alternating front rack lunges

Cool Down

Recovery Tools (No Measure)

Spend 3-8 minutes with the Theragun or other recovery items. Address any sore areas post WOD.