22.06.29

Westshore CrossFit – CrossFit

Warm-up

AMRAP 7:

:30 couch stretch (:30 /leg)

1:00 Foam roll upper back with 10 lb plate held overhead.

:30 Foam roll lats (:30/ side)

1:00 tempo wall-facing squats

BuildUp

3 sets:

5 overhead squats

Weightlifting

Overhead Squat (7 sets for load: every 3 Min : 3 overhead squats)

INTERMEDIATE: Same as Rx’d

-From the Rack

Skill Work

Sots Press (5 sets: every 2 min: 5 sots press)

– Increase loading across as many sets as possible

()

Cool Down

Accumulate:

1:00 banded shoulder stretch/side

1:00 couch stretch/side