22.07.09

Westshore CrossFit – CrossFit

Warm-up

On a 4:00 clock:

100-m jog

10 knee push-ups

On a 4:00 clock:

30 mountain climbers

10 single-DB shoulder press

3-5 strict pull-ups or feet-elevated ring rows

Mini Round

1 set:

100-m DB farmers carry

5 deficit push-ups on DBs

5 DB push jerks

Metcon

Metcon (Time)

5 rounds for time:

200-m DB farmers carry(35/50 lb)

15 deficit push-ups on DBs

10 DB push jerks (35/50 lb)

INTERMEDIATE:

5 rounds for time:

200-m DB farmers carry(20/35 lb)

15 deficit push-ups on DBs

10 DB push jerks (20/35 lb)

BEGINNER:

5 rounds for time:

200-m DB farmers carry(10/15 lb)

15 push-ups

10 DB push jerks (10/15 lb)