22.07.11

Westshore CrossFit – CrossFit

Warm-up

On 7 Min Clock : ( 1 set each)

:45 mountain climbers

:15 samson stretch/leg

:30 ring rows

:45 alternating spiderman stretch

:30 counterbalance squat

:30 feet elevated ring row or strict pull-up

Skill Work

Front Squat (On a 10:00 clock: )

–Build to a heavy 1-rep front squat

– Rest 1:00 between sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

3-6-9-12…

Pull-ups

Sit-ups

Front squats (65/95 lb)

INTERMEDIATE:

AMRAP 12:

2-4-6-8…

Pull-ups

3-6-9-12…

Sit-ups

Front squats (65/95 lb)

BEGINNER:

AMRAP 12:

3-6-9-12…

Ring rows

Sit-ups

Front squats (55/75 lb)

Cool Down

2 sets:

1:00 couch stretch/side