22.06.13

12
Jun

22.06.13

Westshore CrossFit – CrossFit

Warm-up

AMRAP 8 :

1:00 calorie row

:45 banded pull aparts

:30 knee push-ups

Metcon

Metcon (AMRAP – Reps)

EMOM 20:

Min. 1 | 1:00 calorie row

Min. 2 | :30 ring dips

Score = total reps and calories.

INTERMEDIATE: Same as Rx’d

BEGINNER:

EMOM 20:

Min. 1 | 1:00 calorie row

Min. 2 | :30 push-ups

Score = total reps and calories.

Skill Work

4 sets:

:20 pike-ups on the rower

– Rest :10

:20 sit-ups

– Rest :10

Cool Down

3 sets:

:20 doorway pec stretch/side

20 banded pull-a-parts