22.05.23

Westshore CrossFit – CrossFit

Warm-up

AMRAP 8:

10 alternating Spiderman stretch

100-m run

10 push-ups

100-m weighted run

5 ring rows

Mini Round

1 set:

3-5 weighted pull-ups

3-5 handstand push-ups

3-5 chest-to-bar pull-ups

3-5 burpees

Metcon

Del (Time)

For time:

25 burpees

400-m weighted run (14/20 lb)

25 weighted pull-ups (14/20 lb)

400-m weighted run

25 handstand push-ups

400-m weighted run

25 chest-to-bar pull-ups

400-m weighted run

25 burpees

INTERMEDIATE:

For time:

25 burpees

400-m weighted run (10/14 lb)

25 strict pull-ups

400-m weighted run

15 handstand push-ups

400-m weighted run

25 chin-over-bar pull-ups

400-m weighted run

25 burpees

BEGINNER:

For time:

25 burpees

400-m run

25 ring rows

200-m run

15 push-ups

400-m run

25 jumping pull-ups

200-m run

25 burpees
Running substitutions:

Echo bike | 900, 1,250 m

Row | 400/500 m

Cool Down

1 set:

1:00 calf mash/leg

1:00 banded shoulder stretch/arm