22
May
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