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

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