22.01.11

Westshore CrossFit – CrossFit

Warm-up

On a 6:00 Clock:

5 kip swings

2 Push Ups + Down Dog

5 deck squats (sit-up + air squat)

Skill Work

EMOM 5 : Wall Walks

(3-5 Per Minute)

Metcon

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
INTERMEDIATE

4 rounds for time:

10 ring rows

20 push-ups

30 sit-ups

40 squats

Cool Down

If Time Allows:

3 sets:

10 A-T-Y drill

10 wall slides