22.03.15

Westshore CrossFit – CrossFit

Warm-up

2 sets: (8 Min)

30 skier jacks

10 leg swings (front and back)/leg

30 high knees (in place)

10 up-downs

30 butt kickers (in place)

10 tuck jumps

Metcon

Metcon (Time)

4 rounds for time:

15 box jumps (30/34 in)

400-m run

INTERMEDIATE

4 rounds for time:

15 box jumps (24/30 in)

400-m run

BEGINNER

3 rounds for time:

15 box jumps (12/20 in)

400-m run

Weightlifting

Front Rack Lunge (5 sets for load: 10 front-rack lunges)

5-6 RPE

Remaining Class Time to Finish

Cool Down

2 sets:

:30 foam roll calf/leg

:30 leg swings (across body)/leg