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