9
Nov
21.11.10
Westshore CrossFit – CrossFit
Warm-up
Single Under Progression
On a 6:00 Clock
10 Single Unders
10 Single Unders (run in place)
20 Good Mornings (PVC)
10 Single Unders (side-to-side jump)
10 Single Unders (front-to-back jump)
10 Single Unders / Leg
10 Squats
Then
Squat Therapy (5-8 Mins)
Weightlifting
Back Squat (5 Sets for Load: 5 Back Squats)
2-3 Minutes B/T Sets
Skill Work
3 Min L-Hang (Time)
Every time you break perform 12 barbell bent over rows (45/35)