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