21.12.22

Westshore CrossFit – CrossFit

Warm-up

Tabata Bike

Skill Work

On a 5:00 clock:

1:00 Handstand push-up Negatives

– Rest 1:00

1:00 toes-to-bars

– Rest 1:00

1:00 Strict Handstand Push-ups

Metcon

Metcon (Time)

For time:

2,000/1,600-m row

– At 1:00 complete 1 burpee over the rower, at 2:00 complete 2 burpees over the rower, at 3:00 complete 3 burpees over the rower. Continue this pattern until you complete the 2,000/1,600-m row.
INTERMEDIATE:

Complete Burpees as (1,1, 2, 2, 3, 3, etc.)

BEGINER:

For time:

1,600/1200-m row

At Home Programming

For time:

200 lateral hops in place

– At 0:00 complete 1 burpee, at 1:00 complete 2 burpees, at 2:00 complete 3 burpees. Continue this pattern until you complete 200 lateral hops in place.