14
Feb
CrossFit – Wed, Feb 15
Westshore CrossFit – CrossFit
Warm-up
AMRAP 5: (No Measure)
10 alternating Samson stretches
10 up-downs
10 alternating plank reach throughs
10 shoulder presses
10 alternating jumping lunges
1 wall walk + :10 hold at the top
Build Up
3-4 sets:
3 split jerks
Weightlifting
Split Jerk (7 sets for load: Every 3:00
3 split jerks)
—From the Rig.
— Look to complete your first set around 65-70% (6RPE) of prior 1RM.
— Focus on Footwork over weight.
— Work with a partner if near the same weight.
Cool Down
Stretch (Checkmark)
Accumulate:
1:00 banded shoulder stretch / arm
1:00 pigeon pose stretch / side