22
Feb
22.02.23
Westshore CrossFit – CrossFit
Warm-up
On 8 Min Clock :
1 set:
:30 pvc pass through.
:30 pvc around the world
:30 pvc good mornings
:30 box step-ups
:30 hang from the pull-up bar
:30 hollow hold
1 set:
:30 pvc pass through.
:30 pvc around the world
:30 pvc good mornings
:30 box step-ups.
:30 kip swing.
:30 hollow hold
Skill Work
Toes-To-Bar (2 sets: Max unbroken toes-to-bars)
Pre-workout:
– Rest 3:00 between sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
8 pull-ups
6 sit-ups
4 burpee box step-overs (16/20 in)
INTERMEDIATE
AMRAP 10:
8 jumping pull-ups
6 sit-ups
4 burpee box step-overs (16/20 in)
BEGINNER
AMRAP 10:
8 ring rows
6 sit-ups
4 burpee box step-overs (12/14 in)
Cool Down
If Time Allows:
1 set:
1:00 doorway pec-stretch/side
1:00 PVC Cuban presses