23
May
CrossFit – Wed, May 24
Announcements
Memorial Day Holiday Schedule Changes
5/26 – Reduced Hours – No Evening Classes – Last Class 12PM
5/28 – MURPH WOD & BBQ – No Other Classes/ Open Gym
5/29 – Closed – Memorial Day
5/30 – Reduced Hours – First Class 9:30AM
Westshore CrossFit – CrossFit
WOD
230524 (Time)
For time:
50 calorie row
50 overhead squats (75/115 lb)
50 alternating DB snatches (35/50 lb)
SX:
For time:
50 calorie row
50 overhead squats (55/75lb) (35/45lb)
50 alternating DB snatch (25/35 lb)
Post WOD Skill
Accumulate:
3:00 weighted plank hold (25/45 lb)
SX: PYW
Cool Down
2 sets:
:30 lacrosse ball shoulder mash/side
:30 band pull-a-parts
:30 scap pull-ups