21.11.06

Westshore CrossFit – CrossFit

Warm-up

On a 7:00 Clock

10 SuperMans

5 Sit-ups

5 Up-Downs

6 Step-ups

Rowing Pick Drill (5Min)

Skill Work

4 Sets:

15 Hip Extensions

12 Weighted Box Step-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

25/18 Calorie Row

25 MB GHD Sit-ups

15 Box Jumps (30/24″)
INTERMEDIATE

AMRAP 15:

25/18 Calorie Row

25 GHD Sit-ups (to parallel) 15 Box Jumps (24/20″)

AMRAP 15:

12/8 Calorie Row

25 Sit-ups

15 Box Step-ups (20/12″)