CrossFit – Tue, Sep 20

Westshore CrossFit – CrossFit

Warm-up

AMRAP 6:

20 jumping jacks

10 sumo deadlift high pulls (empty barbell)

10 push-ups to down dog

10 push presses (empty barbell)

Pre WOD Lifting

Shoulder Press (8 sets for load: Every 2 min:
2 shoulder presses)

Increase the loading and lift something heavier than the WOD weight.

-From the rig.

WOD

MetCon (Time)

2 rounds for time:

27 push presses (75/115 lb)

38/54 calorie row

-From the floor

INTERMEDIATE

2 rounds for time:

27 push presses (65/95 lb)

38/54 calorie row

BEGINNER

2 rounds for time:

27 push presses (empty bar)

38/54 calorie row

Cool Down

Stretch (Checkmark)

2 sets:

:30 alternating scorpion stretch

:30 forearm stretch