21.11.12

Westshore CrossFit – CrossFit

Warm-up

On a 6:00 Clock

• Partner 1 performs a 100m row while Partner 2 performs a movement. Once Completed Switch.

After both partners have completed a movement, they progress to the next movement.

1) Alternating Single-Leg Toe Touches

2) Elbow-to-Instep Stretch

3) Hamstring Scoop Stretch

4) Alternating Toe Touch in Plank

5) Air Squat + Good Morning

Metcon

Metcon (Time)

Every 4:00 for 7 Sets:

200m Sprint

*All Levels*

Record Fastest & Slowest

Skill Work

Metcon (Time)

Accumulate:

100 Weighted Sit-ups (35/25#) – Every time you break perform :30 Second arch-up hold

Cool Down

3 Sets:

:30 Banded Hamstring Stretch / Side

:30 Couch Stretch / Side