CrossFit – Tue, Nov 22

Announcements

Thanksgiving Schedule:

Wednesday 11/23: No Evening Classes (12PM Last Class of the Day)

Thu 24th & Fri 25th: Closed

Saturday 11/26: Regular schedule

Westshore CrossFit – CrossFit

Warm-up

AMRAP 6:

10 calf raises

10 high knees in place

10 alternating T-rotations in plank

10 single-arm overhead arm circles/arm

Pre-WOD Strength

Push Jerk (EMOM 8:
3 push jerks)

Take bars from the ground or rack.

Practice a moderate weight or build to a heavy.

Practice Round

1 set:

:20 double-unders, attempts, or single-unders

5 shoulder-to-overheads

5 burpees

WOD

MetCon (Time)

2 rounds for time:

100 double-unders

25 shoulder-to-overheads (65/95 lb)

25 burpees

INTERMEDIATE

2 rounds for time:

1:30 double-unders

25 shoulder-to-overheads (55/75 lb)

25 burpees

BEGINNER

2 rounds for time:

75 single-unders

25 shoulder-to-overheads (35/45 lb)

15 burpees

Cool Down

Stretch (Checkmark)

1-2 sets:

1:00 banded shoulder stretch/side

1:00 pigeon pose/side