Announcements

WSCF Schedule Changes

July 4th : Closed

July 5th : Open at 4:00PM

Westshore CrossFit – CrossFit

Warm-up

MED BALL TOSS WARM-UP (No Measure)

1 Round: (8 Min)
-Athletes partner up in groups of two or three.
:15 rest b/t movements

:45 granny tosses
:45 bounce passes
:45 chest passes
:45 side tosses, right
:45 side tosses, left
:45 roll passes
:45 reverse roll passes (stand backs toward each other and through the ball between legs)
:45 overhead throws

WOD Prep

2 rounds:

5 wall-ball shots

3 toes-to-bars

WOD

230627 (AMRAP – Rounds and Reps)

3 x AMRAP 3:

20 wall-ball shots (14/20 lb) (9/10 ft)

15 toes-to-bars

– Rest 2:00 between AMRAPs.
SX:

3 x AMRAP 3:

15 wall-ball shots (10/14 lb)

10 hanging knee raises

– Rest 2:00 between AMRAPs.

Post WOD Skill

Accumulate:

50 med ball sit-ups (14/20 lb)

SX: (10/14 lb)

Cool Down

2 sets:

:30 standing quad stretch/side

:30 quad foam roll/side