4
Feb
Crossover Community WOD
Westshore CrossFit – CrossFit
Warm-up
On a 8 Minute Clock :
10 scorpions
10 banded pull aparts
10 air squats
10 PVC pass-throughs
10 PVC around the worlds
10 PVC overhead lunges
5 elbow instep to hamstring stretch/leg
Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
INTERMEDIATE:
20-Minute AMRAP of:
5 Banded / Jumping Pull-ups
10 Push-ups
15 Squats
BEGINNER:
20-Minute AMRAP of:
5 Ring Rows
10 Box/Bench Push-Ups
15 Squats