26
Apr
22.04.27
Westshore CrossFit – CrossFit
Warm-up
On 6 Min Clock:
200-m run (slow)
:30 arm swings across
:30 banded pull-aparts
:30 tempo push-ups
200-m run (fast)
Metcon
RX/INT/BEG: Same
On a 32:00 clock:
From 0:00-18:00:
Bench Press (5-5-3-3-3-1-1-1-1)
For Load: Every 2 Minutes
Rest 2:00
From 20:00-32:00:
For time:
1-Mile Run (Time)
Max Effort 1-Mile Run
Cool Down
3 sets:
:30 reach, roll, and lift
30 banded pull-aparts