22.01.10

Westshore CrossFit – CrossFit

Warm-up

AMRAP 6:00

10 alt. Spiderman stretch

10 double knee tucks in plank

10 air squats

10 jumping jacks

Weightlifting

Back Squat (Build up to a 3-rep)

On a 10:00 Min Clock

Metcon

Metcon (Time)

3 rounds for time of:

500/400-m row

21 burpees

400-m run
INTERMEDIATE

3 rounds for time of:

300/200-m row

15 burpees

200-m run

Cool Down

If Time Allows:

2 sets

1:00 banded hamstring stretch / side

:30 seated torso twist / side

:30 scorpion stretch hold / side