CrossFit – Tue, Mar 7

Westshore CrossFit – CrossFit

Warm-up

On 9 Min Clock: (No Measure)

AMRAP 3 w/ a partner:

P1 – 100-m run, or row

P2– AMRAP up-downs

AMRAP 3 w/ a partner:

P1 – 100-m run or row

P2– AMRAP burpees

AMRAP 3 w/ a partner:

P1 – 100-m run or row

P2– AMRAP burpees-to-target (12 in)
—Partners switch roles when partner 1 finishes the run, or row.

WOD Prep

2 sets:

10 shoulder presses (building)

– Rest 1:00 between sets.

Weightlifting

Shoulder Press (5 sets for load: Every 4:00
10 shoulder presses
)

— All sets 50% or higher.

— Build to a heavy set of 10 unbroken reps.

— Advanced athletes start at 70% and perform straight sets across.

Post Lift Skill

Hanging L-Sit (Time)

1 set:
Max-effort hanging L-sit hold
– Scale to a hanging tuck hold.

Cool Down

Stretch (Checkmark)

3 sets:

:30 reach, roll, and lift

20 banded pull-a-parts