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