22.03.12

Westshore CrossFit – CrossFit

Warm-up

Line Drills (9 Min)

Metcon

400m Run (Time)

Max Effort 400m Run
8 rounds for time:

400-m run

– Rest 1:30

*Weather limitations:

400/500-m row

1/1.25 KM bike

Cool Down

3 sets:

:30 foam roll calves/side

:30 T-spine foam roll

500m Row (Time)

Max Effort 500m Row

1/1.25 KM Bike (Time)