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