21.11.29

Westshore CrossFit – CrossFit

Warm-up

2 Sets: (8 Mins)

10 Stagger Stance Good Mornings / Leg

50m Jog (Easy pace)

10 Alternating Soldier Kicks

50m Jog (Increase speed)

10 Alternating Jumping Lunges

50m Jog (Increase speed)

Metcon

Metcon (Time)

For Time:

21 Deadlifts (225/155#)

400m Run

15 Deadlifts

400m Run

12 Deadlifts

400m Run

9 Deadlifts

400m Run
INTERMEDIATE

For Time:

21 Deadlifts (95/65#)

400m Run

15 Deadlifts

300m Run

12 Deadlifts

200m Run

9 Deadlifts

200m Run

Skill Work

2 Sets:

1:00 MB GHD Sit-ups

1:00 Plank Hold

1:00 Good Mornings