14
Nov
CrossFit – Wed, Nov 15
Westshore CrossFit – CrossFit
Warm-Up
2 Sets: (No Measure)
:30 alternating step-ups
– Rest :15.
:30 knee push-ups
– Rest :15.
:30 hollow rocks
– Rest :15.
BenchMark WOD
CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)
18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Push press, 115# / 75#
9 Toes-To-Bar
SX:
AMRAP 18:
15 box jumps (20/24 in)
12 push presses (65/95 lb)
9 toes-to-bars
– Step down from the box.
Cool Down
2 sets:
:30 calf stretch/side
:30 banded overhead lat stretch/side