22.05.31

Westshore CrossFit – CrossFit

Warm-up

While partner 1 (P1) is rowing, partner 2 (P2) is completing a movement. P1 rows until P2 finishes the designated work. (8 Min)

1 set:

P1: row

P2: 10 box jumps (increase height)

Skill Work

Max Height Box Jump (Distance)

Max Height Box Jump
On 10:00 min clock:

5 sets for height:

3 box jumps

– Rest as needed between sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

9/12-cal. row

24 sit-ups

INTERMEDIATE: Same as Rx’d

BEGINNER

AMRAP 12:

9/12-cal. row

15 sit-ups

Cool Down

Accumulate:

1:00 cobra stretch

30 Superman arch-ups