22.05.14

Westshore CrossFit – CrossFit

Warm-up

On 10 Min Clock:

1 set:

200-m run

10 synchronized push-ups

1-2 rope climbs

Metcon

Partner “RJ” (Time)

5 rounds with a partner:

800-m run

50 push-ups

5 rope climbs

INTERMEDIATE

5 rounds with a partner:

600-m run

40 push-ups

4 rope climbs

BEGINNER

5 rounds with a partner:

400-m run

30 push-ups

6 pull-to-stands

*Partners will run together and split the push-ups and rope climbs as needed.
Running substitutions:

Echo bike: 1,750/2,500 m

Row: 800/1,000 m

Cool Down

Accumulate:

30 reach, roll, and lift