22.04.20

Westshore CrossFit – CrossFit

Warm-up

4 sets: (9 Min)

1:00 row

:45 of air squats

:30 of banded good mornings

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest
INTERMEDIATE

3 rounds for max reps of:

1:00 wall-ball shots (10/14 lb)(9/10 ft)

1:00 sumo deadlift high pulls (35/45 lb)

1:00 box step-ups (20 in)

1:00 push presses (35/45 lb)

1:00 rowing calories

Rest 1:00

Cool Down

Accumulate:

2:00 seated straddle stretch

– Hold :40 on the left leg, right leg, and in the center