22.06.25

Westshore CrossFit – CrossFit

Warm-up

On an 8:00 clock:

3 inchworms + 1 push-up/each

6 samson stretch lunges

9 wall-ball shots

– One partner rows, or bikes while the other preforms the 3-6-9

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 w/ a partner:

50 calories

50 dumbbell snatches (35/50 lb)

50 weighted sit-ups (14/20 lb)

50 wall-ball shots (14/20 lb) (9/10 ft)

– Use any machine available for the calories.

– One partner works at a time while the other rests.

INTERMEDIATE: Same as RX

BEGINNER:

AMRAP 25 w/ a partner:

50 calories

50 dumbbell snatches (10/15 lb)

50 sit-ups

50 wall-ball shots (6/10 lb) (9/10 ft)

– Use any machine available for the calories.