22.04.05
Westshore CrossFit – CrossFit
Warm-up
On 12 Min Clock:
1 set:
:30 row (easy pace)
10 situps
10 hanging knee raises
20 alternating lunges
1 set:
:30 row (moderate pace)
10 weighted med-ball sit-ups with straight legs
10 knees-to-armpits
20 alternating single-leg squats to a box
1 set:
:30 row (workout pace)
10 weighted med-ball set-ups (butterfly)
10 toes-to-bars
20 alternating single-leg squats
BuildUp
2 sets:
1:00 max calorie row
– Rest :30
RX – 12/18
SX – 10/15
Metcon
Metcon (Time)
RX
For time:
18/25-cal. row
20 weighted sit-ups (14/20)
5 bar muscle-ups
18/25-cal. row
20 toes-to-bars
5 bar muscle-ups
18/25-cal. row
20 single-leg squats
5 bar muscle-ups
18/25-cal. row
20 walking lunges
5 bar muscle-ups
INTERMEDIATE
For time:
15/21-cal. row
20 weighted sit-ups (10/14)
5 pull-ups
15/21-cal. row
20 toes-to-bars
5 pull-ups
15/21-cal. row
20 single-leg squats
5 pull-ups
15/21-cal. row
20 walking lunges
5 pull-ups
BEGINNER
For time:
9/12-cal. row
20 sit-ups
5 ring rows
9/12-cal. row
20 hanging knee raises
5 ring rows
9/12-cal. row
20 air squats
5 ring rows
9/12-cal. row
20 walking lunges
5 ring rows
Cool Down
Accumulate:
2:00 groiner stretch/side
2:00 press-up hold