22.07.19

18
Jul

22.07.19

Westshore CrossFit – CrossFit

Warm-up

On 9 Min Clock:

1 set:

200-m jog

50-ft of each: Line Drills

1 set:

:30 calf stretch/leg

Mini Round

3 sets:

200-m run

– Rest :30 between sets

– Encourage athletes to practice at a sustainable pace. For example, athletes who run a 1:00 200-m pace = 25:00 5k.

Metcon

5k Run (Time)

Max Effort 5k Run
INTERMEDIATE:

AMRAP 25:

800-m run

– Rest 1:00 between runs

BEGINNER

AMRAP 25:

400-m run

– Rest 1:00 between runs

Skill Work

For completion:

100 abmat sit-ups

Cool Down

Accumulate:

1:00 sit and reach (right leg)

1:00 sit and reach (left leg)

1:00 sit and reach (straddle)

1:00 lacrosse ball roll/foot