22.07.25

Westshore CrossFit – CrossFit

Warm-up

On 7 Min Clock:

2 sets:

5 small, medium, & large arm circles forward

5 small, medium, & large arm circles backward

:20 shoulder taps

:20 groiners

:20 push-ups

:30 cobra to down-dog stretch

– Use a pair of 2.5 or 5 lb plates for the arm circles

Practice Round

On a 1:30 clock:

200/250-m row

Max-rep handstand push-ups

Metcon

Metcon (Time)

5 rounds for time and reps:

400/500-m row

1:00 handstand push-ups

INTERMEDIATE

AMRAP 15:

400/500-m row

1:00 seated DB strict press (20/35 lb)

BEGINNER

5 rounds for time:

200/250-m row

1:00 banded / knee push-ups

Skill Work

Metcon (Checkmark)

Accumulate:

60 empty barbell good mornings

Cool Down

Accumulate:

1:00 banded shoulder stretch/side

1:00 reach, roll, and lift