29
Mar
22.03.30
Westshore CrossFit – CrossFit
Warm-up
On 10 Min Clock:
10 alternating Spiderman stretch
10 push-up to down dogs
10 leg swings/leg (across the body)
10 push-ups
10 box step-ups (20/24 in)
:20 plank hold on rings
10 hand-release push-ups
10 box step-ups (20/24 in)
:10 single-arm plank hold on rings/arm
10 ring push-ups
10 box step-ups (24/30 in)
Practice Round:
2 sets:
3 strict chest-to-bar pull-ups
6 ring push-ups
9 box step-ups (workout height)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
5 strict chest-to-bar pull-ups
10 ring push-ups
20 box step-ups (24/30 in)
INTERMEDIATE
AMRAP 20:
5 strict pull-ups
10 ring push-ups
20 box step-ups (20/24 in)
BEGINNER
AMRAP 20:
5 banded pull-ups
10 push-ups
20 box step-ups (12/20 in)
Cool Down
Accumulate:
30 ATY drills
– Use 2.5 or 5-lb plates