3
Jan
22.01.04
Westshore CrossFit – CrossFit
Warm-up
On a 7 Min Clock:
5 wall squats
5 push-ups
5 single-arm ring rows / arm
5 PVC front squats
5 diamond push-ups
3-5 strict pull-ups or ring rows
5 PVC overhead squats
5 archer push-ups / side
3-5 strict C2B pull-ups or ring pull ups
Skill Work
Double-Unders (Tabata: (8 sets) Work :20 – rest :10)
Record Total Number of Dubs
Metcon
Metcon (Distance)
5 rounds for distance:
1:40 on / :20 off
-Rest 2:00
4 rounds for distance:
1:40 on / :20 off
– Row, bike, or run
Cool Down
5 sets:
:20 banded hamstring stretch / side
:30 T-spine foam roll