Announcements

WSCF Schedule Change

June 19th : Closed

Westshore CrossFit – CrossFit

Warm-up

On 11 Min Clock: (No Measure)

400m run EASY

25 ft down and back:

– Bear crawl

– Samson lunges

– Crab walk

– Burpee broad jump

200m Run MODERATE

AMRAP Remaining Time:

:30 front rack barbell stretch

10 plank shoulder taps (R/L) to down dog

Pre-WOD Strength

Front Squat (4 sets: every 3:00:
3 front squats
)

–Start at ~70% and build to a 3 rep heavy. (7 RPE)

–Barbell comes from the rack.

WOD Prep

2 sets:

3 front squats

3 bar-facing burpees

– Barbell comes from the floor.

WOD

230613 (Time)

For time:

50 front squats (95/135 lb)

50 bar-facing burpees
SX:

For time:

50 front squats (65/95 lb)

50 bar-facing burpees (step-over)

Cool Down

Accumulate:

1:00 foam roll quad/leg

1:00 foam roll IT band/leg