22.03.30

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