22.02.23

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