22.07.12

Westshore CrossFit – CrossFit

Warm-up

On a 6:00 clock:

25-ft shuttle runs

– Every minute on the minute perform 10 controlled air squats.

Metcon

BENCHMARK

2008 CrossFit Games : Workout B (Time)

5 rounds for time:

5 deadlifts (185/275 lb)

10 burpees-to-target (12″)

INTERMEDIATE

5 rounds for time:

5 deadlifts (155/225 lb)

10 burpees-to-target(12″)

BEGINNER

5 rounds for time:

5 deadlifts (95/135 lb)

10 burpees-to-target (6″)

Skill Work

On a 5:00 clock:

:30 handstand hold

– Rest :30

Cool Down

3 sets:

:30 standing pike stretch

– Rest :30 between sets.