22.07.08

Westshore CrossFit – CrossFit

Warm-up

On 7 Min Clock : Partner Warm-Up (1 set each)

partner 1: 1 min bike

partner 2: :

:30 hang from the pull-up bar

:30 push-ups

Metcon

Metcon (Weight)

5 sets for load:

5 weighted strict pull-ups

5 weighted strict ring dips

-Rest 1:30 between sets

-Increase load across the unbroken 5 sets.

INTERMEDIATE: Same as RX

BEGINNER:

5 sets for reps:

:30 strict pull-ups

:30 strict ring dips

Skill Work

1:00 Max Calorie Bike (Calories)

5 sets:

1:00 max calorie bike

– Rest 1:00 between sets.

Cool Down

3 sets:

:20 banded shoulder stretch/side

20 banded pull-aparts