22.06.01

Westshore CrossFit – CrossFit

Warm-up

On 10 Min Clock:

1 set:

10 PVC good mornings

10 box step-ups (20/24 in)

:20 double-unders or single-unders

Mini Round

1 set:

:20 double-unders

– Rest :10

:20 box step-ups

– Rest :10

:20 KB swings

Metcon

Metcon (Time)

5 rounds for time:

40 double-unders

30 box step-ups (20/24 in)

20 A. KB swings (35/53lb)

INTERMEDIATE

5 rounds for time:

20 double-unders / 1 min attempts

20 box step-ups (20/24 in)

20 A. KB swings (35/53lb)

BEGINNER

5 rounds for time:

40 single-unders

20 box step-ups (20 in)

15 A. KB swings (26/35lb)

Cool Down

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves