CrossFit – Wed, Nov 29

Westshore CrossFit – CrossFit

Warm-Up

4 sets: (No Measure)

:30 row, bike, or jump

:10 rest

:30 burpees

:10 rest

:30 scap pull-ups

:10 rest

Build Up

4-5 sets:

5 push presses

• Increase load across all sets.

• The last set should be just lighter than the first desired working set.

Olympic Weightlifting

Push Press (For load: Every 3:00
5-5-5-5-5:
Push press
)

Last tested heavy push press on Sept 19, 2023.

Work up to 5 push presses at or above 75% and stay there for all 5 sets.

Post WOD Skill

Skill Work I (Checkmark)

EMOM 6:

:30 handstand walk or shoulder taps

:30 rest

Cool Down

Crossover Symmetry (B) (Checkmark)

Pick either the upper or lower setting for the bands. Complete 2-3 sets of either at 10 reps. Follow progressions on screen.