22.01.12

11
Jan

22.01.12

Westshore CrossFit – CrossFit

Warm-up

3 sets (7 Min)

10 alternating scorpion stretches

5 single-arm kettlebell deadlifts / arm

5 single-arm kettlebell swings / arm

10 squat jumps for height

Skill Work

4 Sets: Every 2 Minutes

50-ft. single KB front rack lunge

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

7 box jumps (30/24 in)

14 KB swings (70/53lb)
INTERMEDIATE

AMRAP 12:

7 box jumps (24/20 in)

14 KB swings (53/35 lb)

BEGINNER

AMRAP 12:

7 box jumps (20/12 in)

14 KB swings (35/24lb)

Cool Down

If Time Allows :

3-5 sets

:30 foam roll calves / side

:30 T-spine foam roll