22.03.17

Westshore CrossFit – CrossFit

Warm-up

On a 7:00 clock:

10 single-unders

10 slow single-unders

10 fast single-unders

10 single-leg single-unders/side

10 backward single-unders

5 side plank reach-throughs/side

5 single-arm ring rows/side

Skill Work

Alternating Archer Push Ups

Tabata (8 sets)

:20 alternating archer push-ups on rings

– Rest :10

Metcon

Metcon (Time)

For time:

5 strict muscle-ups

50 double-unders

4 strict muscle-ups

40 double-unders

3 strict muscle-ups

30 double-unders

2 strict muscle-ups

20 double-unders

1 strict muscle-up

10 double-unders
INTERMEDIATE

For time:

5 banded strict pull-ups

50 single-unders

4 banded strict pull-ups

40 single-unders

3 banded strict pull-ups

30 single-unders

2 banded strict pull-ups

20 single-unders

1 banded strict pull-up

10 single-unders

Cool Down

3 sets:

:30 lacrosse ball roll/foot

:30 lacrosse ball lat/side