27
Dec
21.12.28
Westshore CrossFit – CrossFit
Warm-up
EMOM 8
Min. 1 | :45 Jumping jacks
Min. 2 | :45 Cossack squats
Min. 3 | :45 Burpees
Min. 4 | :45 Wall squats
Weightlifting
The CrossFit Total (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
10 Minutes per lift: First 5 Minutes EMOM then 5 to get to a 1 rep max.
9-10RPE
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Skill Work
Rest, stretch, recover
At Home Programming
On a 15:00 clock:
0:00-5:00
Weighted squats
5:00-10:00
Weighted strict presses
10:00-15:00
Weighted deadlifts