22.05.07

Westshore CrossFit – CrossFit

Warm-up

2 sets:

10 arm circles forward

10 arm circles backward

10 alternating elbow-to-instep

AMRAP 5:

10 alternating single-leg deadlifts (light DB)

10 alternating reverse lunges

5 push-ups

5 sit-ups

Metcon

HOPE FOR REFUGEES (3 Rounds for reps)

3 rounds for reps:

1:00 8-m shuttle runs

1:00 DB snatches (35/50 lb)

1:00 bike for calories

1:00 DB box step-ups (20/24 in) (35/50 lb)

1:00 strict burpees

– Rest 1:00 between rounds.

– Use a single DB for snatches and step-ups.

– 1 8-m shuttle run = 1 rep.

INTERMEDIATE

Same as Rx’d

BEGINNER

3 rounds for reps:

1:00 8-m shuttle runs

1:00 DB snatches (15/25 lb)

1:00 bike for calories

1:00 DB box step-ups (20 in) (15/25 lb)

1:00 strict burpees

– Rest 1:00 between rounds.

– Use a single DB for snatches and step-ups.

– 1 8-m shuttle run = 1 rep.