Announcements

WSCF Schedule Changes

July 4th : Closed

July 5th : Open at 4:00PM

Westshore CrossFit – CrossFit

Warm-up

On 10 Min Clock: (No Measure)

200-m jog

AMRAP Reaming Time:

:30 box step-ups

10 DB RDLs

10 DB goblet squats

5 single-arm DB shoulder presses/arm

:30 box step-overs

10 DB bent-over rows

5 single-arm DB thrusters/arm

5 DB windmills/arm
-Light DB

Mini Round

1 set:

10 burpee box jump-overs

10 DB snatches

WOD

230628 (AMRAP – Rounds and Reps)

AMRAP 12:

10 DB snatches (35/50 lb)

10 burpee box jump-overs (20/24 in)
SX:

AMRAP 12:

10 DB snatches (25/35 lb) (15/25 lb)

8 burpee box jump-overs (20/24 in)

Post WOD Skill

1 set:

400-m single-arm DB overhead carry

– Use workout DB.

– Switch hands as needed.

Cool Down

Accumulate:

1:00 banded shoulder stretch/arm

10 ATY Raises ( light plates)