22.05.09

Westshore CrossFit – CrossFit

Warm-up

2 sets:

:20 row

– Rest :10

:20 shoulder taps in plank

– Rest :10

2 sets:

:20 row

– Rest :10

:20 push-ups

– Rest :10

Metcon

Metcon (Time)

For time:

400/500-m row

25 shoulder presses (75/115 lb)

400/500-m row

15 shoulder presses

400/500-m row

10 shoulder presses

400/500-m row

– Each time the athlete breaks a set of shoulder presses they must row 100 m.

INTERMEDIATE

For time:

300/400-m row

25 shoulder presses (65/95 lb)

300/400-m row

15 shoulder presses

300/400-m row

10 shoulder presses

300/400-m row

– Each time the athlete breaks a set of shoulder presses they must row 100 m.

BEGINNER

For time:

200/250-m row

15 shoulder presses (55/75 lb)

200/250-m row

10 shoulder presses

200/250-m row

5 shoulder presses

200/250-m row

– Each time the athlete breaks a set of shoulder presses they must row 100 m.

Skill Work

2 sets:

15 KB side-bends/arm (PYW)

Max-reps strict ring dips

INT/BEG: Banded ring dips, foot-assisted ring dips, bench/box dips

Cool Down

2 sets:

10 Cuban presses (PVC)

10 Y-raises (use small plates)

10 T-raises (use small plates)