21.11.19

Westshore CrossFit – CrossFit

Warm-up

On 6 Min Clock:

20 Mountain Climbers

20 Flutter Kicks

10 Jumping Jacks

Double Under Drill (4 Min)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:

20 Double Unders

:20 Hollow Hold

– Add 20 reps to the double unders and :20 to the hollow hold in every round.

INTERMEDIATE

AMRAP 14:

20 Double Unders

:20 Hollow Hold

– Add 10 reps to the double unders and :10 to the hollow hold in every round.

BEGINNER

AMRAP 14:

20 Single Unders

:20 Hollow Hold

– Add 10 reps to the single unders and :10 to the hollow hold in every round.

Skill Work

For Quality:

Acccumulate

50 SuperMans

50 MB Sit-Ups

2 Min Plank