14
Nov
21.11.15
Westshore CrossFit – CrossFit
Warm-up
Med-Ball Clean Progression
On a 5:00 Clock:
10 single unders
10 single unders (run in place)
5 deadlift shrugs
10 single unders (side-to-side jump)
10 single unders (front-to-back jump)
10 single unders / leg
5 shrug and drops
Weightlifting
Front Squat (Build to a heavy 3-rep front squat)
Every 1:30 for 6 Sets
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
20 Medicine Ball Cleans (20/14 lb)
60 Double Unders
INTERMEDIATE
AMRAP 20:
20 Medicine Ball Cleans (20/14 lb)
1:30 Double Under Attempts
BEGINNER
AMRAP 20:
20 Medicine Ball Cleans (10/6 lb)
60 Single Unders
Cool Down
If Time Allows :
3 Sets:
30 seconds of standing quad stretch / leg
30 seconds of pigeon stretch / leg