28
Feb
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 knees-to-armpits
200-m run
20 DB thrusters (15/25 lb)
BEGINNER
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