22.03.01

Westshore CrossFit – CrossFit

Warm-up

On a 10 min clock :

2 sets:

200-m run

25-ft bear crawl

50-ft walking lunge

25-ft Spiderman stretch

50-ft broad jumps

25-ft inchworm push-ups

10 kip swings

Skill Work

800m Run (Time)

Max Effort 800m Run

Metcon

Metcon (Time)

3 rounds for time:

200-m run

20 knees-to-elbows

200-m run

20 DB thrusters (25/40 lb)
INTERMEDIATE

3 rounds for time:

200-m run

20 hanging knee raises

200-m run

10 single-arm DB thrusters/arm (10/15 lb)

Cool Down

2 sets:

:30 standing quad stretch/leg

:30 pigeon stretch/leg