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Westshore CrossFit – CrossFit

Warm-up

3 Sets (8 Min) :

:20 jumping jacks

:20 high knees

:20 butt kickers

:20 mountain climbers

:20 shoulder taps

:20 double knee tucks

:20 samson stretch / leg

Metcon

Metcon (Distance)

On a 15:00 clock for distance:

600-m run

50 DB power snatches (35/50 lb)

400-m single-DB farmers carry (35/50 lb)

30 V-ups

Then …

Run in remaining time.
INTERMEDIATE

Then…

Run in remaining time.

Skill Work

Pull-ups (5 Sets)

:20 max pull-ups – Rest :40

Cool Down

If Time Allows:

2 sets:

:30 lacrosse ball foot roll/side

:30 forearm stretch/side