22.06.20

Westshore CrossFit – CrossFit

Warm-up

On 10 Min Clock: (1 Set Each)

10 plate hops

10 sit-ups

5 single-leg plate hops/leg

10 sit-ups

Mini Round

1 set:

:40 double-unders

– Rest :20

:40 sit-ups

– Rest :20

Metcon

Metcon (AMRAP – Reps)

On a 10:00 clock for reps:

2:00 double-unders

2:00 sit-ups

1:30 double-unders

1:30 sit-ups

1:00 double-unders

1:00 sit-ups

:30 double-unders

:30 sit-ups

INTERMEDIATE: Same as Rx’d

BEGINNER:

On a 10:00 clock for reps:

2:00 single-unders

2:00 sit-ups

1:30 single-unders

1:30 sit-ups

1:00 single-unders

1:00 sit-ups

:30 single-unders

:30 sit-ups

Skill Work

For Quality

Accumulate:

100 good mornings (35/45 lb)

Cool Down

2 sets:

:30 lacrosse ball foot roll/side

:30 sit and reach stretch