22.05.21

Westshore CrossFit – CrossFit

Warm-up

AMRAP 8:

:20 double-unders or single-unders

10 alternating Samson stretch

10 double knee tucks in a plank

10 air squats

Metcon

Metcon (Time)

3 rounds for time:

50/70-cal. row

200 double-unders

70 synchronize walking lunges

– One partner working at a time during the row and double-unders.

INTERMEDIATE:

3 rounds for time:

50/70-cal. row

200 double-under attempts (3:00min)

50 synchronize walking lunges

BEGINNER:

3 rounds for time:

30/50-cal. row

200 singles

40 synchronize walking lunges