220208

Westshore CrossFit – CrossFit

Warm-up

3 sets

:20 bike

– Rest :10

:20 Squat Therapy Squats

– Rest :10

3 sets

:20 bike

– Rest :10

:20 PVC Goodmornings

– Rest :10

Skill Work

With a partner:

Accumulate 100 Supermans

– One partner holds a plank while the other partner performs hip extensions.

– Partners may switch as much as they’d like.

Metcon

Metcon (Time)

3 rounds for time:

25 deadlifts (155/225 lb)

.96 / 1.2 KM bike

INTERMEDIATE

3 rounds for time:

25 deadlifts (105/155 lb)

.8 / 1 KM bike

BEGINNER

3 rounds for time:

20 deadlifts (55/75 lb)

.4/.5 KM Bike

Cool Down

Accumulate

3:00 pigeon stretch/side