18
Apr
22.04.19
Westshore CrossFit – CrossFit
Warm-up
3 sets:
:30 up downs/burpees/bar-facing burpees
:30 back-rack alternating elbow rotations
:30 front-rack alternating elbow rotations
:30 front-rack elbow rotations
:30 air squat
Then
Squat Therapy (5 Min)
BuildUp
3-5 sets: (7 Min)
1 front squat (building)
Weightlifting
Front Squat (7 sets for load: 1 front squat)
Every 3:00
-Build to a heavy single in the warm-up and stay there for all 7 sets.
8-9 RPE @ start
INTERMEDIATE
7 sets for load:
1 front squat
BEGINNER
7 sets for load:
3 front squats
Skill Work
With Remaining Time in Class:
5 sets:
10 KB side bend/side
1:00 double KB front-rack hold
Cool Down
2 sets:
:30 frog stretch
:30 couch stretch/leg