22.07.06

Westshore CrossFit – CrossFit

Warm-up

AMRAP 7:

:30 row

10 alternating elbow-to-instep

5 wall squats

:15 right-side plank hold

:15 left-side plank hold

Practice Round

1 set:

:20 air squats

– rest :10

:20 sit-ups

– rest :10

:20 row

– rest :10

Metcon

Metcon (3 Rounds for reps)

3 rounds for reps:

1:30 air squats

1:30 sit-ups

1:30 calorie row

INT/BEG: Same as RX

Skill Work

Accumulate:

2:00 in a handstand

– Stomach facing the wall.

Cool Down

Accumulate:

2:00 seated straddle stretch