Westshore CrossFit – CrossFit
1 set each: (10 sec rest b/t movements)
:30 shoulder taps (slow)
:30 shoulder taps (fast)
:30 supermen (slow)
:30 supermen (fast)
:30 knee push-ups (slow)
:30 push-ups (fast)
:30 alternating scorpions (slow)
:30 alternating scorpions (fast)
:30 burpees (slow)
:30 burpees (fast)
Bench Press (7 sets for load: Every 3 Min
3 bench presses)
INT/Beg: Same as Rx’d
70% (7-8 RPE) or greater for all loads used.
Increase in load each set.
Work w/ partner
Post WOD : Handstand Holds (Checkmark)
:20 handstand hold
– Rest :40
Advanced: Increase to :30, perform stomach-to-wall handstand holds, or both!
Intermediate: Perform the skill work as prescribed.
Beginner: Scale to either a pike handstand hold on a box, on the floor or simply just a straight-arm plank.
:20 doorway pec stretch/side
20 banded pull-aparts