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Westshore CrossFit – CrossFit

Warm-up

EMOM 8:

Min. 1- :45 rowing/biking

Min. 2- :45 air squats

Min. 3- :45 rowing/biking

Min. 4- :45 air squats

Min. 5- :45 rowing/biking

Min. 6- :45 squat therapy

Min. 7- :45 rowing/biking

Min. 8- :45 DB goblet squats

Weightlifting

Front Squat (8 sets for load: 2 front squats)

Every 2:30

8 RPE

Skill Work

2 sets:

20 banded side-steps (moving right)

20 banded good mornings

20 banded side-steps (moving left)

10 single-leg glute bridges/leg

Cool Down

If Time Allows:

Accumulate

2 sets:

1:00 frog stretch

1:00 couch stretch/leg