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