22.03.16

Westshore CrossFit – CrossFit

Warm-up

On a 9:00 clock:

200 single-unders

– Partner holds a plank

100 shoulder taps

– Partner holds a side plank

50 push-ups

– Partner holds a wall sit

50 step-back lunges

– Partner holds a Superman

Skill Work

American Kettlebell Swings

Every 1:30 for 5 sets:

8 heavy KB swings

– Go heavier than you would for a workout.

Metcon

Metcon (Time)

3 rounds for time:

20 KB deadlifts (35/53 lb)

60 double-unders

100-ft KB farmers carry
INTERMEDIATE

3 rounds for time:

20 KB deadlifts (28/26 lb)

60 single-unders

100-ft KB farmers carry

Cool Down

2 sets:

1:00 standing leg swings (front and back)

1:00 form roll back