22.03.09

Westshore CrossFit – CrossFit

Warm-up

AMRAP 8:

5/8-cal. Echo bike

10 PVC pass-throughs

15 hollow rocks

:15 handstand hold

Skill Work

EMOM 7:

1-5 wall walks

* You Pick But Keep it Consistent for all 7

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

7/10-cal. Echo bike

10 strict handstand push-ups
INTERMEDIATE

AMRAP 10:

4/7-cal. Echo bike

10 push-ups

Cool Down

2 sets:

10 Cuban presses (PVC)

10 Y-raises (use small plates)

10 T-raises (use small plates)