22.04.29

Westshore CrossFit – CrossFit

Warm-up

On 8 Min Clock:

1 set:

:45 bike (hard)

:45 box step-ups

Skill Work

Broad Jump (Distance)

10 attempts:

Max-distance broad jumps
(10 Min)

Mini Round

1 set:

:30 calorie bike

– Rest :15

:30 or 10 box jumps

– Rest :15

:30 or 10 burpees

Metcon

Metcon (AMRAP – Rounds)

EMOM 15:

Min. 1 | 12/15-cal. Echo bike

Min. 2 | 10 box jumps (20/24 in) + 10 burpees

Min. 3 | Rest

INTERMEDIATE

EMOM 15:

Min. 1 | 9/12-cal. Echo bike

Min. 2 | 8 box jumps (20/24 in) + 8 burpees

Min. 3 | Rest

BEGINNER

EMOM 15:

Min. 1 | 6/9-cal. Echo bike

Min. 2 | 5 box jumps (12/20 in) + 5 burpees

Min. 3 | Rest

Cool Down

Accumulate:

1:00 foam roll calf/leg

1:00 lacrosse ball roll/foot