21.12.04

Westshore CrossFit – CrossFit

Warm-up

On a 6:00 Clock:

Partner 1 holds PVC at waist height for the step-overs and step-unders.

Cycle through as many rounds as possible in 5:00

6 Partner PVC Step-Overs / Partner

3 Synchro Burpees

5 Synchro Toe-Touch + Jump

10 Alternating Step-ups with Partner

Metcon

Metcon (Time)

6 Rounds For Time:

21/15 Calorie Bike

21 Box Jumps (24/20″)

21 Sit-ups

– Alternate full rounds with a partner.
INTERMEDIATE

6 Rounds For Time:

21/15 Calorie Bike

21 Box Jumps or Step-ups (24/20″)

21 Sit-ups

– Alternate full rounds with a partner.