WOD

Westshore CrossFit – CrossFit Warm-up AMRAP 8: 9/12-cal. row 12 kettlebell Romanian deadlifts 12 alternating box step-ups (6 each leg) Skill Work EMOM 8: Min.... Read More

Westshore CrossFit – CrossFit Warm-up EMOM 8: Min. 1- :45 rowing/biking Min. 2- :45 air squats Min. 3- :45 rowing/biking Min. 4- :45 air squats... Read More

Westshore CrossFit – CrossFit ROMWOD ROMWOD (No Measure) 15-25 Minute Stretch Skill Work Rope Climbs (8 Min) Metcon Metcon (No Measure) 12 Min AMRAP 1-2-3-4-5…... Read More

Westshore CrossFit – CrossFit Warm-up 3 sets: (8 Min) 10 PVC overhead squats 5-10 hollow rocks 5-10 supermen 5-10 ring rows/strict pull-ups/strict C2B 5-10 push-ups/diamond... Read More

Westshore CrossFit – CrossFit Warm-up 3 sets :20 bike – Rest :10 :20 Squat Therapy Squats – Rest :10 Then 3 sets :20 bike –... Read More

Westshore CrossFit – CrossFit Metcon Warm-up 10 Min AMRAP: 30 jumping jacks 10 bent-over rows (35/45 lb) 30 lateral hops over bar 10 ring rows... Read More

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... Read More

Westshore CrossFit – CrossFit Warm-up 4 sets (7 Min) :20 double-unders or single-unders – Rest :10 :20 mountain climbers – Rest :10 Metcon Metcon (Time)... Read More