220209

Westshore CrossFit – CrossFit

Warm-up

3 sets: (8 Min)

10 PVC overhead squats

5-10 hollow rocks

5-10 supermen

5-10 ring rows/strict pull-ups/strict C2B

5-10 push-ups/diamond push-ups/strict ring dips

Skill Work

Double-Unders

8 sets for reps:

:20 double-unders

– Rest :10

– Compare to Jan. 4, 2022

Metcon

Metcon (Time)

5 rounds for time:

35 double-unders

200-m run

INTERMEDIATE

5 rounds for time:

:30 double unders

200-m run

BEGINNER

5 rounds for time:

35 single-unders

200-m run

Cool Down

If Time Allows:

3 sets:

:30 calf stretch/side

:30 calf foam roll/side