12
May
22.05.13
Westshore CrossFit – CrossFit
Warm-up
On an 8 Min Clock:
3 sets:
: 30 high knees
: 15 rest
: 30 banded side steps
: 15 rest
: 30 banded good mornings
: 15 rest
: 30 Cossack squats (:15/leg)
: 15 rest
Skill Work
EMOM 6:
10 alternating single-leg squats
Metcon
400 M Walking Lunge (Time)
For time:
Max effort 400-m walking lunge
INTERMEDIATE
Same as Rx’d
On a 10:00 clock:
Max-distance lunge
Cool Down
2 sets:
:30 standing quad stretch/side
:30 quad foam roll/side