CrossFit – Wed, Oct 5

4
Oct

CrossFit – Wed, Oct 5

Westshore CrossFit – CrossFit

Warm-up

Line Drills ( 9 Min)

Pre-WOD Strength

Thruster (EMOM 7:
2 thrusters)

-Build to a heavy 2 reps.

-From the Rig

WOD

MetCon (AMRAP – Rounds and Reps)

AMRAP 12:

10 DB push presses (35/50 lb)

12 burpees-to-target (12″)

INTERMEDIATE

AMRAP 12:

10 DB push presses (20/35 lb)

12 burpees-to-target (12″)

BEGINNER

AMRAP 12:

10 DB push presses (10/15 lb)

12 burpees

Cool Down

Stretching (Checkmark)

3 sets:

:20 doorway pec stretch/side

20 banded pull-aparts