22.04.13

Westshore CrossFit – CrossFit

Warm-up

EMOM 6 :

1:00 burpees

1:00 run, row, bike

Metcon

Metcon (10 Rounds for time)

10 rounds for time:

400-m run

OR

400/500-m row

OR

1/1.25 km echo bike

– Rest 2:00 between rounds.
INTERMEDIATE

10 rounds for time:

200-m run

OR

200-m row

OR

.4 km echo bike

– Rest 2:00 between rounds.

Cool Down

2 sets:

:30 lacrosse ball foot roll/side

:30 sit and reach stretch