16
Dec
21.12.17
Westshore CrossFit – CrossFit
Warm-up
On a 7:00 Clock:
Partner 1 performs 200m row while Partner 2 performs a movement.
PVC Good Morning
Elbow-to-Instep Stretch
Hamstring Scoop Stretch
Alternating Toe Touch in Plank
Air Squat + Good Morning
Then
Squat Therapy
Weightlifting
Back Squat (5 Sets For Load: 3 Back Squats)
Every 3 Minutes
Starting at (7-8RPE)
At or heavier than 11/10
Skill Work
5 Sets:
:45 Wall Sit
10 Single-Arm Ring Rows / Arm