1
Apr
22.04.02
Westshore CrossFit – CrossFit
Warm-up
On 9 Min Clock:
10 over-the-fence
10 alternating push-up + groiner
:30 mountain climber
10 under-the-fence
10 squat-to-stand
200-m run (moderate)
10 DB RDLs
5 wall squats
200-m run (fast)
Weightlifting
3 sets: (12 Min)
12 DB deadlift
9 DB hang power cleans
6 DB shoulder-to-overhead
– Rest 1:00 between sets.
– The goal is unbroken sets.
– Increase load on as many sets as possible, work with partner.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
200-m run
100-m DB farmers carry (35/50 lb)
20 DB front squats (35/50 lb)
INTERMEDIATE
AMRAP 15:
200-m run
100-m DB farmers carry (20/35 lb)
20 DB front squats (20/35 lb)
BEGINNER
AMRAP 15:
200-m run
100-m DB farmers carry (10/15 lb)
20 DB front squats (10/15 lb)
Run Substitutes: 400/500-m row, 600/850-m echo bike.