CrossFit – Sat, Aug 6

Westshore CrossFit – CrossFit

Warm-up

AMRAP 6:

Max 50-ft shuttle runs (25-ft down and back)

-At the top of every :90, athletes stop and perform: 5 up-downs and 10 air squats.

DB Split Snatch Review (5-8 Min)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

2-4-6-8…

Burpees

DB alternating split snatches (35/50 lb)

Knees-to-elbows

INTERMEDIATE: (25/35 lb)

BEGINNER:

AMRAP 16:

2-4-6-8…

Burpees

DB alternating split snatches (15/25 lb)

Hanging knee raises

Skill Work

DB Bulgarian Split Squats (3 sets: (9 Min) 10 DB Bulgarian split squats/leg )

-rest :90 after each set