22.06.21

Westshore CrossFit – CrossFit

Warm-up

On 9 Min Clock: (1 Set Each)

10 box jumps (24/30)

16 single arm DB row (8/side)

8 deficit push-ups (using DBs)

Metcon

Metcon (AMRAP – Reps)

For total reps:

EMOM 14:

Min. 1 | :30 Box jumps (24/30 in)

Min. 2 | Muscle-ups

INTERMEDIATE:

For total reps:

EMOM 14:

Min. 1 | :30 Box jumps (20/24 in)

Min. 2 | Low ring muscle-up transitions/ C2B pull ups

BEGINNER

For total reps:

EMOM 14:

Min. 1 | :30 box step-ups (12/20 in)

Min. 2 | Banded pull-ups

Skill Work

On a 10:00 clock:

Build to a heavy 3-rep strict chest-to-bar pull-up

– Add load by holding a DB between the legs

Weighted Strict Chest-to-Bar Pull Ups

Cool Down

3 sets:

:30 reach, roll, and lift

30 banded pull-aparts