10
Apr
22.04.11
Westshore CrossFit – CrossFit
Warm-up
3 sets: (7Min)
Run 100 m
15 banded pull-aparts
10 banded pass-throughs
10 kip swings
Metcon
Metcon (Time)
5 rounds for time:
20 pull-ups
400-m run
INTERMEDIATE
5 rounds for time:
12 pull-ups
400-m run
BEGINNER
5 rounds for time:
10 jumping pull-ups
200-m run
Skill Work
With Remaining Time In Class:
4 sets:
:30 L-sit hold
15 seated leg raises
Cool Down
3 sets:
10 Cuban presses (PVC)
:20 doorway pec-stretch/side