220118

Westshore CrossFit – CrossFit

Warm-up

5 sets

:20 burpees

– Rest :10

:20 Russian twists

– Rest :10

Metcon

BENCHMARK

5k Row (Time)

Max Effort 5k Row
INTERMEDIATE

On a 15:00 clock:

Max meters on the rower

Skill Work

Farmer’s Carry ( 400-m KB farmers carry (53/70 lb))

-Break as Needed

Cool Down

Accumulate:

1:00 pigeon stretch/side

2:00 foam roll upper and lower back