CrossFit – Tue, May 23

Announcements

Memorial Day Holiday Schedule Changes

5/26 – Reduced Hours – No Evening Classes – Last Class 12PM

5/28 – MURPH WOD & BBQ – No Other Classes/ Open Gym

5/29 – Closed – Memorial Day

5/30 – Reduced Hours – First Class 9:30AM

Westshore CrossFit – CrossFit

Warm-up

On 8 Min Clock: (No Measure)

2 sets:

10 alternating scorpion stretches

:30 plank hold (forearms or arms)

10 supermans

2 sets:

10 down-dogs to push-up

:30 hollow hold on the pull-up bar.

10 alternating single-leg V-ups

Loading Up

2-3 sets:

3 strict weighted pull-ups

-Rest 1:00 between sets.

Weightlifting

Weighted Pull-ups (For load: every 2:30
3-2-2-1-1-1-1:
Weighted pull-ups)

— Previous heavy pull-up day 230425

Finisher

230523 (No Measure)

EMOM 6:

Minute 1 | :30 strict toes-to-bars

Minute 2 | :30 push-ups
SX:

Strict leg raises or knee raises

Cool Down

1 set:

1:00 lat foam roll/side

1:00 child’s pose