30
Jan
22.01.31
Westshore CrossFit – CrossFit
Warm-up
2 sets (7 Minutes)
:30 jump rope
10 Lateral Lunges
10 over the fence
10 DB RDLs (light)
10 DB strict presses (light)
Skill Work
Metcon (AMRAP – Reps)
4 sets for reps:
:20 plate hops (45/25 lb)
– Rest :40
– Focus on fast feet and getting as many reps as possible.
Metcon
Metcon (AMRAP – Reps)
5 x 2:00 rounds:
20 DB box step-ups (35/50 lb) (16/20 in)
Max reps of DB push presses
– Rest 2:00 between rounds
INTERMEDIATE
5 x 2:00 rounds:
20 DB box step-ups (20/35 lb) (16/20 in)
Max reps of DB push presses
BEGINNER
5 x 2:00 rounds:
20 DB box step-ups (16/20 in)
Max reps of DB push presses (10/20 lb)
Cool Down
If Time Allows:
2-3 sets:
:30 reach, roll, and lift
30 banded pull-aparts