21.11.15

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