22.07.15
Westshore CrossFit – CrossFit
Warm-up
1 Set Each (7 Min)
:40 single-unders
:10 rest
:40 alternating BW lunges
:10 rest
:40 KB farmers carry hold (20 seconds per arm)
:10 rest
:40 double-unders
:10 rest
:40 alternating BW reverse lunges
:10 rest
:40 KB front-rack hold hold (20 seconds per arm)
:10 rest
:40 double-unders
:10 rest
:40 alternating BW box step-ups
:10 rest
Skill Work
KB Front Squats (10Min)
4 sets for load:
8 double-KB front rack squats
– Rest 1:00-1:30 between sets.
Practice Round
2-3 sets:
6 KB box step-ups w/ Metcon Weight
Metcon
Metcon (Time)
For time:
150 double-unders
30 KB box step-ups (35/53 lb) (20 in)
100 double-unders
20 KB box step-ups
50 double-unders
10 KB box step-ups
INTERMEDIATE:
For time:
100 double-unders
30 KB box step-ups (35/53 lb) (20 in)
65 double-unders
20 KB box step-ups
30 double-unders
10 KB box step-ups
BEGINNER:
For time:
150 single-unders
30 KB box step-ups (18/26 lb) (20 in)
100 single-unders
20 KB box step-ups
50 single-unders
10 KB box step-ups