22.05.25

Westshore CrossFit – CrossFit

Warm-up

On a 7:00 clock:

2-4-6-8 … etc.

Ring Rows

PVC Pass-throughs

Jumping air squats

Strength

DB Power Snatch (On 10 Min Clock)

Build to a heavy 5-rep DB snatch/arm

– Complete 5 consecutive reps on one arm, then 5 on the other.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

12 alternating DB snatches (35/50 lb)

4 bar muscle-ups

INTERMEDIATE

AMRAP 10:

12 alternating DB snatches (20/35 lb)

4 chest-to-bar pull-ups

BEGINNER

AMRAP 10:

12 alternating DB snatches (10/15 lb)

4 banded pull-ups

Cool Down

1 set:

:30 Theragun pectoral / side

1:00 Theragun bicep / side

1:00 Theragun forearm / side