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Westshore CrossFit – CrossFit
Warm-Up (No Measure)
10 alternating Samson stretches
5 push-ups to down dog w/ calf stretch
10 air squats
5 burpees over the barbell
10 Scorpion stretch (2 sec pause)
5 log rolls / direction
Loading Up (No Measure)
– Rest about 1:00 between sets.
Thruster (For load:
– Rest 3:00 between sets)
Each set should be unbroken, but failure to do so still counts as a set.
Increase loading across each set.
Post WOD Skill
Ring Skill Work (Checkmark)
30 low-ring transitions
RX: legs out in front
Sx: knees in front of toes
20 banded pull-aparts
:30 wrist extension stretch/arm