22.06.07

Westshore CrossFit – CrossFit

Warm-up

On 8 Min Clock:

3 sets:

:40 bike, row, run, or single-unders

:10 rest

:30 hollow hold

:10 rest

:20 handstand hold on the wall

:10 rest

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9:

15 KB swings (53/70 lb)

50-ft handstand walk

INTERMEDIATE

AMRAP 9:

15 KB swings (53/70 lb)

5 wall walks or 1:00 of handstand walk practice

BEGINNER

AMRAP 9:

15 KB swings (24/32 kg)

100-ft bear crawl

Skill Work

Post-workout:

8 sets:

:20 seated L-sit hold

– Rest :10

Cool Down

3 sets:

30 ATY raises

:30 banded pull-aparts

– Rest as needed between sets.