26
Jun
22.06.27
Westshore CrossFit – CrossFit
Warm-up
On 9 Min Clock: (1 set Each)
10 alternating elbow instep + reach
10 air squats
1:00 row (easy)
10 single-leg RDLs /leg
5 plate squats (:03 at the bottom)
1:00 row (moderate)
10 dead bugs
10 pause air squats (:03 at the bottom)
15/20-cal row (fast)
then
squat therapy (8 Min)
Mini Round
1 set:
200-m run
8/10-cal row
20 air squats
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
200-m run
21/30-cal. row
40 air squats
INTERMEDIATE: Same as Rx’d
BEGINNER:
AMRAP 20:
200-m run
15/21-cal. row
25 air squats
Cool Down
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves