22.04.23

Westshore CrossFit – CrossFit

Warm-up

3 sets: (8 Min)

Run 200 m

10 band or pvc pass-throughs

10 band or pvc around-the-worlds (5/side)

10 shoulder taps

10 hollow rocks

Metcon

Metcon (Time)

For time:

15-12-9:

Strict handstand push-ups

*Complete 21 sit-ups after each set.

15-12-9:

Strict ring dips

*Complete 21 sit-ups after each set.

15-12-9:

Push-ups

*Complete 21 sit-ups after each set.

INTERMEDIATE

For time:

9-6-3:

Strict handstand push-ups

*Complete 15 sit-ups after each set.

15-12-9:

Strict / Banded matador dips

*Complete 15 sit-ups after each set.

15-12-9:

Push-ups

*Complete 15 sit-ups after each set.

BEGINNER

For time:

15-12-9:

DB strict presses

*Complete 10 sit-ups after each set.

15-12-9:

Box dips

*Complete 10 sit-ups after each set.

15-12-9:

Knee Push-ups

*Complete 10 sit-ups after each set.

Cool Down

Accumulate:

1:00 doorway pec-stretch/side

1:00 PVC Cuban presses