22.04.06

5
Apr

22.04.06

Westshore CrossFit – CrossFit

Warm-up

6 sets:

1:00 row, bike, and/or run

10 Kang squats (no weight)

Skill Work

Accumulate: 30 Kang squats (empty barbell)

BuildUp

4 sets: (7 Min)

3 back squats

Weightlifting

Back Squat (For load: Back squats 5-5-3-3-3-1-1-1-1-1)

-Every 2:30

– increase load across as many sets as possible

-7-8 RPE by 1 Rep, up to 10 RPE

Int/Beg: Same

Cool Down

2 sets:

:30 frog stretch

:30 pigeon stretch/leg