25
Jan
22.01.26
Westshore CrossFit – CrossFit
Warm-up
On 8 Min Clock:
Partner WarmUp:
P1 – 1:00 row
P2 – 10 Samson lunges + 10 scorpions
P1 – 1:00 row
P2 – 10 lateral lunges + 10 scap pulls
P1 – 1:00 row
P2 – 10 push-ups + 10 kip swings
Metcon
Metcon (AMRAP – Reps)
4 rounds for reps:
3:00-cal. row
1:00 bar muscle-ups
INTERMEDIATE
4 rounds for reps:
3:00-cal. row
1:00 box muscle-ups / pull-ups
BEGINNER
4 rounds for reps:
3:00-cal. row
1:00 ring rows
Skill Work
Weighted Pull-ups (Post-workout: 5 sets for load)
5 strict weighted pullups