22.04.25

Westshore CrossFit – CrossFit

Warm-up

On 8 Min Clock:

1 set:

:40 double-unders

:30 single-arm KB high pulls (alternating)

:20 kip swings

Metcon

Metcon (Time)

For time:

50-40-30-20-10

DB snatches (35/50 lb)

– Perform 12 toes-to-bars + 50 double-unders after each round.

INTERMEDIATE

For time:

35-30-25-20-10

DB snatches (35/50 lb)

– Perform 8 toes-to-bars / straight leg raises + 30 double-under / dub attempts after each round.

BEGINNER

For time:

35-30-25-20-10

DB snatches (10/20 lb)

– Perform 10 sit-ups + 50 single-unders after each round.

Cool Down

Accumulate:

30 alternating scorpion stretches

1:00 piriformis stretch/side