21.12.06

Westshore CrossFit – CrossFit

Warm-up

On a 6:00 Clock:

5 Wall Squats

5 KB Deadlifts

5 Kip Swings

:30 Couch Stretch / Side

Weightlifting

Back Squat (Build up to a 3-rep Heavy (7 RPE))

7 Sets x 3 Reps Every 2 Minutes

Metcon

Metcon (Time)

For Time:

20 Back Squats (225/155#)

40 Toes-to-Bars

60/40 Calorie Row
INTERMEDIATE

For Time:

20 Back Squats (95/65#)

40 Ground T2B

50/35 Calorie Row

Cool Down

If Time Allows:

3 Sets:

:30 Groiner Stretch / Side

:30 Couch Stretch / Side