20
Jun
22.06.21
Westshore CrossFit – CrossFit
Warm-up
On 9 Min Clock: (1 Set Each)
20 alternating box step-ups (10/leg)
16 single arm DB row (8/side)
8 knee push-ups
20 box jumps (20/24)
16 single arm DB row (8/side)
8 push-ups
10 box jumps (24/30)
16 single arm DB row (8/side)
8 deficit push-ups (using DBs)
Metcon
Metcon (AMRAP – Reps)
For total reps:
EMOM 14:
Min. 1 | :30 Box jumps (24/30 in)
Min. 2 | Muscle-ups
INTERMEDIATE:
For total reps:
EMOM 14:
Min. 1 | :30 Box jumps (20/24 in)
Min. 2 | Low ring muscle-up transitions/ C2B pull ups
BEGINNER
For total reps:
EMOM 14:
Min. 1 | :30 box step-ups (12/20 in)
Min. 2 | Banded pull-ups
Skill Work
On a 10:00 clock:
Build to a heavy 3-rep strict chest-to-bar pull-up
– Add load by holding a DB between the legs
Weighted Strict Chest-to-Bar Pull Ups
Cool Down
3 sets:
:30 reach, roll, and lift
30 banded pull-aparts