21.12.29

28
Dec

21.12.29

Westshore CrossFit – CrossFit

Warm-up

On a 6:00 clock:

5 scap pullups

5 kip swings

5 jumping ring dips or push-ups

10 jumping jacks

Metcon

Metcon (AMRAP – Reps)

3 rounds for reps :

Max unbroken toes-to-bars

Max unbroken ring dips

Max unbroken box jumps (30/24)

*2 Minute Round Per Attempt*

Immediately Into…

2K ROW
INTERMEDIATE:

3 rounds for reps:

Max unbroken knees-to-chest

Max unbroken banded ring dips

Max unbroken box jumps (24/20)

Immediately Into…

2K Row

Beginner:

3 rounds for reps:

Max unbroken hanging knee raises

Max unbroken box dips

Max unbroken box jumps

Immediately Into…

1600/1200 Row

Toes-To-Bar (Max Unbroken)

Ring Dips (Max Unbroken)

Box Jumps (Max Unbroken)

2k Row (Time)

Max Effort 2k Row

At Home Programming

3 sets:

Max V-ups

Max push-ups

Max-distance broad jump

then …

Max-distance run in 3:00