CrossFit – Wed, Mar 6

5
Mar

CrossFit – Wed, Mar 6

Westshore CrossFit – CrossFit

Warm-Up (No Measure)

2 Rounds:

:45 single-unders

:45 inchworm + push-ups

:45 hollow rocks

:45 burpee + max-effort jump and reaches

– Rest :15 between movements.

Build Up (No Measure)

3-4 sets:

3 shoulder presses

– Build to around 80% of 1-rep-max shoulder press.

Shoulder Press

For load: Every 2:00

Shoulder press

2-2-2-2-2-2-2-2-2-2

– Start between 50-60% and build in small jumps.

– Attempt to find a new 2-rep-max.

– Take the bar from the rack.

Cool Down (No Measure)

3 sets:

:30 reach, roll, and lift

20 banded pull-aparts