22.05.24

23
May

22.05.24

Westshore CrossFit – CrossFit

Warm-up

PARTNER DYNAMIC WARM-UP | 8:00

While P1 is on a machine, P2 is performing the opposite movement, then switch.

1 set:

1:00 on a machine

1:00 alternating Spiderman stretch

1 set:

1:00 on a machine

1:00 air squats

1 set:

1:00 on a machine

1:00 bottom of counter-balance squat hold

Metcon

Metcon (Calories)

On a 20:00 clock:

10 rounds:

3 front squats

1:00 calories on any machine

–Start around 50% of 1-rep max and build slowly throughout the 10 rounds.

INT/BEG: Same As RX

Skill Work

Max-Effort Plank Hold (Time)

On a 3:00 clock:

Max-effort plank hold

– Rest as little as possible/try to go unbroken.

– Add load if you can perform 3:00 unbroken.

Cool Down

2 sets:

1:00 quadriceps foam roll

1:00 saddle stretch