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