22.03.05

Westshore CrossFit – CrossFit

Warm-up

2 sets , 30 seconds on, 15 seconds off:

1) Calorie row / bike

2) Alternating shoulder taps

3) Calorie row

4) Inchworms

Skill Work

5 sets:

:20 max cals Row / Bike

– Rest :40 between sets

Metcon

Metcon (AMRAP – Rounds)

AMRAP 25:

20 push-ups

30 sit-ups

28/40-cal. row / bike

INTERMEDIATE:

Same As RX

BEGINNER

AMRAP 25:

10 push-ups

14/20-cal. row

20 sit-ups

14/20-cal. row / bike

*Partner Option: Partners alternate one person working with one person resting as needed.