Announcements

WSCF Schedule Change

June 19th : Closed

Westshore CrossFit – CrossFit

Warm-up

On 7 Min Clock: (1 set each) (No Measure)

100-m jog

:30 banded shoulder stretch/arm

200-m run (moderate pace)

10 PVC pass throughs

200-m run (fast pace)

10 scap pull-ups

10 around the worlds

BenchMark WOD

Nicole (AMRAP – Reps)

20-Minute AMRAP of:

400m Run

Max Rep Pull-ups

SX:

AMRAP 20:

400-m run

1:00 pull-ups

Post WOD Skill

Weighted Pull-ups (On a 4:00 clock:
Find a 1-rep-max weighted pull-up.)

Cool Down

2 sets:

:30 lacrosse ball pec mash/side

:30 lacrosse ball foot roll/side