21
Jun
22.06.22
Westshore CrossFit – CrossFit
Warm-up
On 7 Min Clock: (1 set each)
10 arm swings across
10 arm swings overhead
10 leg swings/leg
10 air squats
10 knee push-ups
:30 kettlebell low-swings
:30 goblet squats (slow)
:15 kettlebell swings to shoulder height
:15 kettlebell swings to overhead
:30 goblet squats (fast)
Weightlifting
Thruster (On a 10:00 clock: 1 thruster)
– Build to your heaviest single.
-From the Rack
Mini Round
2 sets:
5 kettlebell swings
5 DB thrusters
Metcon
Metcon (Time)
10 rounds for time:
10 KB swings (35/53lb)
10 dumbbell thrusters (25/35 lb)
INTERMEDIATE
10 rounds for time:
10 KB swings (26/35lb)
10 dumbbell thrusters (20/25 lb)
BEGINNER
10 rounds for time:
7 KB swings (18/26lb)
7 dumbbell thrusters (10/15 lb)
Cool Down
Accumulate:
2:00 frog stretch