28
Mar
22.03.29
Westshore CrossFit – CrossFit
Warm-up
On 8 Min Clock:
2 sets:
40 single-unders
10 bodyweight split squats /leg
2 sets:
30 double-unders
10 bodyweight lunges /leg
Skill Work
Box Jumps (Tabata: box jumps: for reps )
– 24/30 in height
Metcon
Metcon (Time)
5 rounds for time:
15 barbell lunges (95/135 lb)
75 double-unders
INTERMEDIATE
5 rounds for time:
15 barbell lunges (65/95 lb)
1:00 double-unders
BEGINNER
5 rounds for time:
15 barbell lunges (35/45 lb)
75 single-unders
Cool Down
3-4 sets:
:30 lacrosse ball calf roll/leg
:30 lacrosse ball foot roll/foot
1:00 calf foam roll/ leg