21.11.09

Westshore CrossFit – CrossFit

Warm-up

On a 8:00 Clock

:30 of each running // Pull Apart

:30 Mountain Climbers // Scap Push-ups

:30 High Knees // Scap Pull-ups

:30 Side Shuffle // Shoulder Taps in Plank

:30 Inchworm // Bear Crawl

Weightlifting

Shoulder Press (7 Sets x 2 Reps : For Load ACROSS )

Every 1:30

Metcon

Metcon (Time)

5 Rounds For Time:

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

50-ft. Handstand Walk / :30 Sec Attempt

200m Run

INTERMEDIATE :

5 Rounds For Time:

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

1 Min Handstand Hold

200m Run

BEGINNER:

4 Rounds For Time:

100M DB Front Rack Carry (20/10#)

50-ft. Bear Crawl

100m Run

Cool Down

If Time Allows : 5-10 Min Foam Roll