03.23.22

Westshore CrossFit – CrossFit

Warm-up

On a 7:00 clock:

10 alternating single-leg deadlifts

10 ring rows or light DB bent-over rows

10 high knees in place

10 alternating overhead lunges

Metcon

Metcon (AMRAP – Reps)

RX

AMRAP 21:

400/200/100-m run

Max-rep strict pull-ups

– Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400s, from 7:00-14:00 run 200s, and from 14:00-21:00 run 100s.

*Score is total number of pull-ups

INTERMEDIATE

Same as Rx’d

BEGINNER

AMRAP 21:

400/200/100-m run

Max-rep ring rows

– Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400s, from 7:00-14:00 run 200s, and from 14:00-21:00 run 100s.

Cool Down

2 sets:

:30 banded shoulder stretch/side

:30 PVC pass-throughs