220219

Westshore CrossFit – CrossFit

Warm-up

On 8 Min Clock:

10 leg swings/leg

10 over the fence drills

10 narrow-stance squats

10 single-unders

5 single-single-doubles

:15 max reps double-unders

Weightlifting

Back Squat (EMOM 10: 1 back squat)

– Increase load across as many sets as possible.

Metcon

Metcon (Time)

For time:

10 single-leg squats

20 double-unders

20 single-leg squats

40 double-unders

30 single-leg squats

60 double-unders

40 single-leg squats

80 double-unders

50 single-leg squats

100 double-unders
INTERMEDIATE

For time:

10 air squats

:30 single-unders

20 air squats

:30 single-unders

30 air squats

1:00 single-unders

40 air squats

1:00 single-unders

50 air squats

1:00 single-unders

Cool Down

Accumulate:

1:00 couch stretch/side

1:00 quad foam roll/side

1:00 press-up hold