220214
Westshore CrossFit – CrossFit
Warm-up
1 Set Each (10 Min)
20 jumping jacks
10 Spiderman stretches
10 push-up to down dogs
10 alternating single-leg V-ups
20 skier jacks
10 tempo air squats (:03 down)
10 kip swings (on pull-up bar)
10 V-ups
20 jumping jacks
5 single-arm overhead squat (no weight)/arm
5 kip swings (biggest swing possible)
5 hanging knee raises
20 skier jacks
5 right-arm DB overhead squats (light DB)
5 knees-to-chest or knees-to-armpits
5 left-arm DB overhead squats
5 toes-to-bars
Skill Work
Prep & Work Muscle up / T2B (8 Min)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
10 right-arm DB overhead squats (35/50 lb)
5 bar muscle-ups
10 left-arm DB overhead squats
15 toes-to-bars
INTERMEDIATE
AMRAP 12:
10 right-arm DB overhead squats (20/35 lb)
5 box muscle ups / pull-ups
10 left-arm DB overhead squats
15 hanging straight leg raises
BEGINNER
AMRAP 12:
10 right-arm DB overhead squats (10/20 lb)
5 banded pull-ups
10 left-arm DB overhead squats
15 hanging knee raises
Cool Down
If Time Allows:
Accumulate
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift