21.11.23

Westshore CrossFit – CrossFit

Warm-up

3 Sets: (8Min )

200m Jog

:30 PVC Pass Throughs

:30 Alternating Overhead Lunges (PVC)

:30 Ring Rows

Skill Work

EMOM 10:

3 Weighted Strict Pull-ups

or

:30 Band-Assisted Strict Pull-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

7 Box Jumps (30/24″)

7 Chest-to-Bar Pull-ups
INTERMEDIATE:

AMRAP 7:

8 Box Step-ups (24/20″)

7 Ring Rows

Cool Down

3 Sets:

:30 Calf Stretch / Side

:30 Banded Shoulder Stretch / Side

3-5 min FoamRoll