22.05.04

Westshore CrossFit – CrossFit

Warm-up

On a 10 Min Clock:

1 set:

400-m run (slow)

10 single-leg toe touches/leg

10 lateral leg swings/leg

10 shoulder taps + 1 wall walk

1 set:

100-m run (moderate)

100-m sprint (hard)

10 KB deadlifts

10 narrow-grip kip swings

Mini Round

1 set:

9 KB swings

200-m run (moderate to fast)

9 KB swings

9 single-arm swings/arm

200-m run (sprint)

Metcon

Metcon (Time)

3 rounds for time:

21 KB swings (35/53 lb)

200-m run

INTERMEDIATE

3 rounds for time:

21 KB swings(26/35 lb)

200-m run

BEGINNER

3 rounds for time:

21 KB swings (16/26lb)

200-m run
Rest 3 Min

Metcon (Time)

For time:

21 single-arm KB swings/arm (35/53 lb)

800-m run

INTERMEDIATE

For time:

21 single-arm KB swings/arm (26/35 lb)

800-m run

BEGINNER

For time:

21 single-arm KB swings/arm (16/26lb)

400-m run

Skill Work

With Remaining Time In Class:

3 sets:

20 Good Mornings (35/45)

20 Supermans (2 sec hold)

Cool Down

Accumulate:

1:00 sit and reach (right leg)

1:00 sit and reach (left leg)

1:00 sit and reach (straddle)