CrossFit – Wed, Dec 20

19
Dec

CrossFit – Wed, Dec 20

Westshore CrossFit – CrossFit

Warm-up

AMRAP 6: (No Measure)

20 jumping jacks

5 push-ups

20 alternating shoulder taps

5 shoulder presses (PVC)

Build Up

3 sets:

3 shoulder presses

Weightlifting

Shoulder Press (For load:
Every 3:00
3-3-3-3-3-3-3)

— Start around 60% (5-6RPE) of prior 1RM and build each set.

Post WOD Skill

On an 8:00 clock:

Handstand walk practice

– RX: handstand walks

– SX: back-to-wall handstand shoulder taps, pike handstand shoulder taps

Cool Down

2 sets:

1:00 banded shoulder stretch/arm