21.12.20
Westshore CrossFit – CrossFit
Warm-up
On 7 Min Clock:
30 jumping jacks
30 mountain climbers
15 KB Swings (Light)
200-m jog (easy pace)
10 single-arm KB deadlifts / arm
10 hollow rocks
10 arch-ups
200-m jog (Normal pace)
Skill Work
6 Min EMOM:
6 single-arm KB front squats
– Alternate arms each set.
Metcon
PYRAMID DOUBLE HELEN (Time)
For time:
1,200-m run
63 KB swings (53/35 lb)
36 pull-ups
800-m run
42 KB swings
24 pull-ups
400-m run
21 KB swings
12 pull-ups
INTERMEDIATE
For time:
1,000-m run
63 KB swings (35/26 lb)
24 pull-ups
800-m run
42 KB swings
16 pull-ups
400-m run
21 KB swings
8 pull-ups
BEGINNER
For time:
800-m run
42 KB swings (26/18 lb)
24 pull-ups
600-m run
30 KB swings
16 pull-ups
400-m run
18 KB swings
8 pull-ups
At Home Programming
For time:
1,200-m Run
63 weighted ground-to-overheads
36 V-ups
800-m Run
42 weighted ground-to-overheads
24 V-ups
400-m Run
21 weighted ground-to-overheads
12 V-ups