22.05.20

Westshore CrossFit – CrossFit

Warm-up

On 11 Min Clock:

2 sets:

2 Samson stretches w/ a :10 hold on each

10 RDLs

5-8 left-arm windmills

5-8 right-arm windmills

– Use a light DB or KB for the RDLs and windmills.

Mini Round

2 sets:

5 burpees over kettlebell

5 KB swings to shoulder height

– Move with max-effort speed and intensity.

Metcon

Metcon (Time)

5 rounds for time:

20 burpees over kettlebell

20 KB swings to shoulder height (35/53lb)

INTERMEDIATE

5 rounds for time:

20 burpees over kettlebell

20 KB swings to shoulder height (26/35 lb)

BEGINNER

5 rounds for time:

12 burpees over kettlebell

12 KB swings to shoulder height (18/26lb)

Skill Work

Turkish Get Up (On a 5:00 clock: Max Turkish get-ups)

Cool Down

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves