Shoulder Work

CrossFit West Santa Cruz ace Chris Morse demos the top of the burpee in a recent Elements class. Whatever the name–Foundations, Elements, On Ramp– beginning classes are absolutely integral to properly learning the basics of CrossFit, be it moving one’s own body or an external load through space.


Overhead Squat

Find 1RM


3 ROunds

8 Push Jerk (shoulder 2 overhead) 135/95#

12 Lateral Box Jumps 20″ (jump from one side on the box to the other, the hips do not have to extend)

16 Pushups