22.05.13

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