30
Nov
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