22.01.14

Westshore CrossFit – CrossFit

Warm-up

4 sets: (6 Min)

:20 work / :10 rest

Groiners / side

PVC pass-throughs

Overhead lunges

1 set (4 Min)

10 single-leg single unders / side

10 backward single-unders

5-10 backward single-leg single-unders / side

5-10 penguin hops

5 single-single-double

5 single-double-double

Weightlifting

Overhead Squat (On a 10:00 clock: Build To 5-rep Moderate)

5-6 RPE

*From the Floor*

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

3 overhead squats (115/75 lb)

30 double-unders

6 overhead squats

30 double-unders

9 overhead squats

30 double-unders

– Continue adding 3 reps to the overhead squats each round.
INTERMEDIATE

AMRAP 10:

3 overhead squats (45/35 lb)

30 single-unders

6 overhead squats

30 single-unders

9 overhead squats

30 single-unders

– Continue adding 3 reps to the overhead squats each round.

Cool Down

If Time Allows:

4 sets:

:30 doorway pec stretch / side

:30 pigeon stretch / side