CrossFit – Sat, Sep 17

Westshore CrossFit – CrossFit

Warm Up

On 7 Min Clock: (1 set each):

200-meter run

20 BW box step-ups (20/24 in)

20 single arm DB floor presses (10/side)

200-m run

12 BW box step-ups (20/24 in)

12 single arm DB floor presses (6/side)

WOD

MetCon (Time)

10 rounds for time:

12 box jump overs (20/24 in)

12 hand-release push-ups

INTERMEDIATE

10 rounds for time:

9 box jump overs (20/24 in)

9 hand-release push-ups

BEGINNER

10 rounds for time:

9 box step overs (16/20 in)

9 hand-release knee push-ups

Skill Work

Post WOD Bike Sprints (Calories)

4 sets:

1:00 max calorie bike

– Rest 1:30 between sets.