22.05.10

Westshore CrossFit – CrossFit

Warm-up

On 8 Min Clock:

1 set:

:30 alternating scorpion stretch

:30 hand release knee push-up

BuildUp

1 set:

10 front squats

8 front squats

7 front squats

5 front squats

– Rest 1:00 between sets and build in load to 5 reps at workout weight.

Mini Round

2 sets:

5 weighted sit-ups

3 front squats (workout weight)

Metcon

Metcon (Time)

For time:

42 weighted sit-ups (14/20)

21 front squats (125/185 lb)

30 weighted sit-ups (14/20)

15 front squats

18 weighted sit-ups (14/20)

9 front squats
INTERMEDIATE

For time:

21 weighted sit-ups (10/14)

21 front squats (55/75 lb)

15 weighted sit-ups (10/14)

15 front squats

9 weighted sit-ups (10/14)

9 front squats

Cool Down

2 sets:

:30 pigeon stretch/leg

:30 couch stretch/leg