22.01.18

Westshore CrossFit – CrossFit

Warm-up

4 sets

:20 double knee tucks in a plank

– Rest :10

:20 alternating V-ups

– Rest :10

Skill Work

EMOM 5:

Min. 1 | 18/13-cal. row

Min. 2 | 21/15-cal. row

Min. 3 | 23/18-cal. row

Min. 4 | 21/15-cal. row

Min. 5 | 18/13-cal. row

Metcon

Metcon (Time)

5 rounds for time:

21/15-cal. row

12 burpee box jump-overs (24/20 in)

1 legless rope climb (15 ft)
INTERMEDIATE

5 rounds for time:

10/7-cal. row

12 burpee box step-overs (20/12 in)

3 pull-to-stands

Cool Down

If Time Allows:

3 sets

20 banded pull-aparts

:30 wrist extension stretch / arm