8
Nov
21.11.09
Westshore CrossFit – CrossFit
Warm-up
On a 8:00 Clock
:30 of each running // Pull Apart
:30 Mountain Climbers // Scap Push-ups
:30 High Knees // Scap Pull-ups
:30 Side Shuffle // Shoulder Taps in Plank
:30 Inchworm // Bear Crawl
Weightlifting
Shoulder Press (7 Sets x 2 Reps : For Load ACROSS )
Every 1:30
Metcon
Metcon (Time)
5 Rounds For Time:
100M DB Front Rack Carry (50/35#)
50-ft. Handstand Walk / :30 Sec Attempt
200m Run
INTERMEDIATE :
5 Rounds For Time:
100 M DB Front Rack Carry (50/35#)
1 Min Handstand Hold
200m Run
BEGINNER:
4 Rounds For Time:
100M DB Front Rack Carry (20/10#)
50-ft. Bear Crawl
100m Run
Cool Down
If Time Allows : 5-10 Min Foam Roll