22.03.08

Westshore CrossFit – CrossFit

Warm-up

4 sets:

:20 double knee tucks in a plank

– Rest :10

:20 jumping jacks

– Rest :10

Metcon

Benchmark

Filthy Fifty (Time)

50 Box Jumps (20/24 inches)

50 Jumping Pull-Ups

50 Kettlebell Swings (26/35 pounds)

50 Walking Lunges

50 Knees-to-Elbows

50 Push Press (35/45 lb)

50 Good Mornings (35/45lb)

50 Wall Ball Shots (20/14 lb)

50 Burpees

50 Double-Unders

INTERMEDIATE

Same As RX W/ 25:00 time Cap

BEGINNER

For time:

30 box step ups (12/20 in)

30 jumping pull-ups

30 KB swings (25/15 pounds)

30 walking lunges

30 hanging knee raises

30 push presses (15/35 lb)

30 good mornings (15/35 lb)

30 wall-ball shots (6/10 lb)

30 burpees

30 single-unders

Cool Down

Accumulate:

1:00 sit and reach (right leg)

1:00 sit and reach (left leg)

1:00 sit and reach (straddle)