21.12.01

Westshore CrossFit – CrossFit

Warm-up

Partner 1 Rows, while Partner 2 completes Movement then switch.

On a 7:00 Clock:

Set 1 | :30 Row Just Legs // Shoulder Taps in Plank

Set 2 | :30 Row Just Arms // Scap Shrugs Hanging From Bar

Set 3 | :30 Row // Inchworm + Push-up

Set 4 | :30 Row // Lying Toes-to-Bar

Metcon

Metcon (Time)

3 Rounds For Time:

500/400m Row

21 Push-ups

12 Strict Toes-to-Rings
INTERMEDIATE:

3 Rounds For Time:

400/300m Row

15 Push-ups

9 Strict Toes-to-Bar

BEGINNER:

3 Rounds For Time:

400/300m Row

15 Assisted Push-ups

9 Hanging Knee Raises

Skill Work

5 Sets:

1:00 Strict Chin-ups

1:00 False Grip Ring Rows