20
Jan
22.01.21
Westshore CrossFit – CrossFit
Warm-up
AMRAP 7
5 super slow wall squats
10 kip swings
15 jumping jacks
Then
Banded Stretches
Metcon
Metcon (Time)
For time:
50-35-20
Wall balls (20/14 lb) (10/9 ft)
Pull-ups
INTERMEDIATE
For time:
50-35-20
Wall balls (14/10 lb) (10/9 ft)
Jumping Pull-ups
BEGINNER
For time:
30-20-10
Wall balls (10/6 lb) (10/9 ft)
Banded pull-ups
Skill Work
Post WOD:
Accumulate:
50 alternating single-leg toes-to-bars
Cool Down
If Time Allows:
Accumulate:
1:00 banded shoulder stretch / side
1:00 couch stretch / side