22.06.04

Westshore CrossFit – CrossFit

Warm-up

3 sets: (9 Min)

:30 KB swings (lightweight)

:10 rest

:30 alternating spiderman stretch

:10 rest

:30 hang from pull-up bar

:10 rest

:30 air squats

:10 rest

Metcon

Metcon (3 Rounds for reps)

With a partner:

3 x 6:00 rounds for reps:

400-m KB farmers carry (53/35 lb)

Then as many reps as possible of:

10 push-ups

20 KB squats

– Rest 2:00 between rounds

– All reps are to be split evenly between the partners. Athletes will share 1 KB for the carry and switch back and forth as needed.

INTERMEDIATE: Same as Rx’d

BEGINNER:

With a partner:

3 x 6:00 rounds for reps:

400-m farmers carry (26/35 lb)

Then as many reps as possible of:

10 push-ups

20 KB squats

Cool Down

4 sets:

20 banded pull-aparts

:30 banded shoulder stretch/arm

:30 wrist extension stretch/arm