22.01.31

Westshore CrossFit – CrossFit

Warm-up

2 sets (7 Minutes)

:30 jump rope

10 Lateral Lunges

10 over the fence

10 DB RDLs (light)

10 DB strict presses (light)

Skill Work

Metcon (AMRAP – Reps)

4 sets for reps:

:20 plate hops (45/25 lb)

– Rest :40

– Focus on fast feet and getting as many reps as possible.

Metcon

Metcon (AMRAP – Reps)

5 x 2:00 rounds:

20 DB box step-ups (35/50 lb) (16/20 in)

Max reps of DB push presses

– Rest 2:00 between rounds
INTERMEDIATE

5 x 2:00 rounds:

20 DB box step-ups (16/20 in)

Max reps of DB push presses (10/20 lb)

Cool Down

If Time Allows:

2-3 sets:

:30 reach, roll, and lift

30 banded pull-aparts