21.12.21

Westshore CrossFit – CrossFit

Warm-up

On 8 Min Clock:

:30 mountain climbers

10 good mornings

6 Quad Pulls (5 Sec Hold)

10 narrow-stance air squats

Weightlifting

Deadlift (5 Sets for Load: 3 Deadlifts (6-7RPE) )

Every 2 Minutes

Build to a heavy set for the day, but avoid reaching failure.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

15 wall balls (20/14 lb) (10/9 ft)

1 rope climb (15 ft)

INTERMEDIATE:

AMRAP 10:

15 wall balls (14/10 lb) (10 ft/9 ft)

1 rope climb (1/2 Way) or 3 Sit to Stand

BEGINNER

AMRAP 10:

15 wall balls (10/8 lb) (10 ft/9 ft)

3 strict chin-ups

At Home Programming

AMRAP 10:

15 weighted squats

10 weighted bent-over rows