22.02.26

25
Feb

22.02.26

Westshore CrossFit – CrossFit

Warm-up

On a 10 Min Clock

:30 single-unders (both feet)

15 pulls on the rower

:30 single-unders (right leg only)

15 pulls on the rower

:30 single-unders (left leg only)

15 pulls on the rower

:30 single-unders (alternating feet)

15 pulls on the rower

:30 single-unders or double-under practice

15 pulls on the rower

:30 single-unders or double-under practice

Skill Work

Pre-workout:

Accumulate with a partner:

60 burpee box jump-overs (20/24 in)

– Break up the reps as needed.

Metcon

Metcon (Time)

10 rounds for time with a partner:

20 double-unders

14/20-cal. row

20 double-unders

– Alternate rounds with a partner.
INTERMEDIATE

10 rounds for time with a partner:

:20 double-unders

14/20-cal. row

:20 double-unders

– Alternate rounds with a partner.

BEGINNER

10 rounds for time with a partner:

20 single-unders

7/10-cal. row

20 single-unders

– Alternate rounds with a partner.