14
Apr
22.04.15
Westshore CrossFit – CrossFit
Warm-up
AMRAP 8:
10 alternating Cossack squats
5 leg swings/leg (front and back)
10 alternating reverse lunges
5 good morning + hops
BuildUp
3-5 sets:
2-3 deadlifts
Weightlifting
Deadlift (7 sets for load: 3 deadlifts)
Every 2 Minutes
7-8 RPE
INT/BEG: Same as RX
Skill Work
3 -4 Sets
20 good mornings (empty barbell)
20 supermans
Cool Down
2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg