22.02.07

Westshore CrossFit – CrossFit

Metcon

Warm-up

10 Min AMRAP:

– Scale to a previous movement if necessary.

TIME PRIORITY FRAN (AMRAP – Reps)

For reps:

1:00 thrusters (65/95 lb)

1:00 pull-ups

:45 thrusters

:45 pull-ups

:30 thrusters

:30 pull-ups

INTERMEDIATE

For reps:

1:00 thrusters (55/75 lb)

1:00 pull-ups

:45 thrusters

:45 pull-ups

:30 thrusters

:30 pull-ups

BEGINNER

For reps:

1:00 thrusters (35/45 lb)

1:00 jumping pull-ups

:45 thrusters

:45 jumping pull-ups

:30 thrusters

:30 jumping pull-ups

Skill Work

4 sets for reps:

:20 push-ups

– Rest :10

:20 alternating single-leg V-ups

– Rest :10

Cool Down

Accumulate:

1:00 groiner stretch/side

1:00 banded shoulder stretch/side