CrossFit – Wed, Feb 14

13
Feb

CrossFit – Wed, Feb 14

Westshore CrossFit – CrossFit

Warm-Up (No Measure)

AMRAP 6:

:30 jumping jacks

:30 mountain climbers

:30 alternating Spiderman stretches

1:00 air squats (:02 hold in the bottom)

Loading Up (No Measure)

5 sets:

1-5 thrusters
— Rest :30 – 1:00 between sets.

Back Rack Prep (No Measure)

1 set:

:30 back rack elbow raise, right arm

:30 back rack elbow raise, left arm

:30 back rack alternating elbow raises

:30 back rack elbow raises, both elbow

10 back squats with elbows high in the back rack

Weightlifting

Thruster

EMOM 10:

1 thruster

– Rest 3:00

Thruster Reps (AMRAP – Reps)

1 set for reps:

Thrusters at 60%
– Use 60% of the EMOM 1-rep-max.

Cool Down (No Measure)

2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg

Cool Down

Recovery Tools (No Measure)

Spend 3-8 minutes with the Theragun or other recovery items. Address any sore areas post WOD.