22.04.18

Westshore CrossFit – CrossFit

Warm-up

On a 5:00 clock:

1:00 of 1 up-down to a 6-in target + 2 air squats

:20 high knees

:20 jumping jacks

:20 jumping lunges

10 ring rows

10 Russian KB swings (heels down, chest-high)

10 kip swings

5 kipping pull-ups

10 kettlebell swings (heels down, chest-high)

5 kipping pull-ups

Metcon

Eva (Time)

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
INTERMEDIATE:

BEGINNER:

4 rounds for time of:

Run 600 meters

20 kettlebell swings (25/35 kg)

20 ring rows

Cool Down

Accumulate:

1:00 banded shoulder stretch/side

1:00 reach, roll, and lift