Announcements

WSCF Schedule Change

June 19th : Closed

Westshore CrossFit – CrossFit

Warm-up

On 11 Min Clock: (No Measure)

400m run EASY

25 ft down and back:

– Bear crawl (down)

– Samson lunges (back)

– Spiderman twist – see video (down)

– Side lunges

– Crab walk (focus on maintaining high hips)

– Burpee broad jump

200m Run MODERATE

3 rounds for quality

5 scap pull-ups

10 plank shoulder taps (R/L) to down dog

200m Run FAST

Pre WOD Skill

Front Squat (5 sets: every 2 Min:
3 front squats
)

– Barbell comes from the floor.

– Build to a heavy triple.

WOD Prep

5 sets:

3 front squats

– Barbell should come from the floor.

– Build to a heavy triple prior to the workout.

WOD

230613 (Time)

For time:

50 front squats (95/135 lb)

50 bar-facing burpees
SX:

For time:

50 front squats (65/95 lb) (35/45 lb)

50 bar-facing burpees

Cool Down

Accumulate:

1:00 foam roll quad/leg

1:00 foam roll IT band/leg