22.03.19

Westshore CrossFit – CrossFit

Warm-up

EMOM 6:

Min. 1 | :45 row / bike (slow)

Min. 2 | 8 RDL + 8 upright rows

Min. 3 | :45 row / bike (moderate)

Min. 4 | 8 RDL + 8 presses

Min. 5 | :45 row / bike (hard)

Min. 6 | 8 x (1 muscle clean and 2 presses)

Skill Work

3 sets:

:20 plank hold (push-up position)

10 push-ups

5 piked push-ups

– Rest 1:30 between sets.

Metcon

Metcon (Time)

4 rounds for time:

400/500-m row

15 push presses (95/135 lb)

Alt: 400M Run / 1KM Bike

INTERMEDIATE

4 rounds for time:

400/500-m row

15 push presses (65/95 lb)

BEGINNER

4 rounds for time:

300/400-m row

15 push presses (35/45 lb)