21.11.27

26
Nov

21.11.27

Westshore CrossFit – CrossFit

Warm-up

On a 5:00 Clock

Allow athletes to add in 10 double unders if they progress past their first round.

10 Single Unders

10 Single Unders (run in place)

5 Air Squats

10 Single Unders (side-to-side jump)

10 Single Unders(front-to-back jump)

10 Single Unders / leg

5 Strict Press

Skill Work

EMOM 10:

Minute 1 | :30 Single-Leg Squats

Minute 2 | :30 DB Strict Press

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

50 Double Unders

100-ft. Walking Lunge

100-ft. Bear Crawl
INTERMEDIATE

AMRAP 20:

50 Double Unders

100-ft. Walking Lunge

100-ft. Bear Crawl

BEGINNER

AMRAP 20:

50 Single Unders

100-ft. Walking Lunge

50-ft. Bear Crawl