21.11.01

Westshore CrossFit – CrossFit

Warm-up

TRASH YARD GAME (3-5 1:30 RDS)

OR

Line Drills

Squat Therapy (7 Mins)

Metcon

Metcon (Time)

Every 5:00 for 4 Sets:

Bike 1 Mile / .75 Mile

INTERMEDIATE

Same as RX

BEGINNER

Every 5:00 for 4 Sets:

Bike .60 Mile / .50 Mile
Record Fastest & Slowest Time

Cool Down

3 Sets:

1:00 Plank Hold

100m DB Front Rack Carry (50/35#)

100m DB Waiter Carry + Farmer Carry