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