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