22.06.10

Westshore CrossFit – CrossFit

Warm-up

On 8 Min Clock : 1 set each:

:20 bike (add 5-10 RPMs)

5-10 strict pull-ups

10 weighted sit-ups

Metcon

Metcon (3 Rounds for reps)

2:00 rope climbs (15 ft)

1:00 weighted sit-ups (14/20 lb)

1:00 Echo bike

– Rest 1:00

INTERMEDIATE

3 rounds for reps:

2:00 rope climbs attempts

1:00 weighted sit-ups (10/14 lb)

1:00 Echo bike

– Rest 1:00

BEGINNER

3 rounds for reps:

2:00 pull-to-stands

1:00 sit-ups

1:00 Echo bike

– Rest 1:00

Skill Work

Accumulate: 50 weighted dips. (8 Min)

– Use a dumbbell or medicine ball to add load to the dips.

– Perform the dips on the rings or matador bars.

Weighted Dips (Weight)

Cool Down

3 sets:

:30 cobra stretch

:30 alternating scorpion stretch