CrossFit – Wed, Nov 2

Westshore CrossFit – CrossFit

Warm-up

On 9 Min Clock: (1 set each)

2:00 jump, row, or run

10 alternating jumping lunges

10 push presses (empty barbell)

10 KB swings

10 box jumps

Pre WOD Lifting

Push Press (EMOM 9:
1 push press
– Build in load)

-From the ground

-Go heavier than planned WOD weight

Workout Prep

2 sets:

5 push presses

5 KB swings

5 box jumps

– Rest :30 between sets.

WOD

Jack (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

10 Push Presses (115/85 lb)

10 Kettlebell Swings (1.5/1 pood)

10 Box Jumps (24/20 in)
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
INTERMEDIATE

AMRAP 20:

10 push presses (65/95 lb)

10 KB swings (26/44 lb)

10 box jumps (20/24 in)

BEGINNER

AMRAP 20:

10 push presses (35/45 lb)

10 KB swings (18/26 lb)

10 box step-ups (12/20 in)

Cool Down

Stretching (Checkmark)

1 set:

1:00 upper back lacrosse ball/side

1:00 lacrosse ball on calf/side