17
May
22.05.18
Westshore CrossFit – CrossFit
Warm-up
On 8 Min Clock:
Run 200 m
10 alternating Spiderman stretch (5/side)
20 air squats
Run 200 m
10 alternating Spiderman stretch (5/side)
15 squat-therapy reps
Run 200 m
10 alternating Spiderman stretch (5/side)
10 counter-balance squats
Weightlifting
Back Squat (For load: EMOM 10: 2 back squats)
Build to a Heavy 2 Rep
8-9RPE
Metcon
Metcon (Time)
For time:
9-15-21:
Back squats (155/225 lb)
– Run 400 m after each set of back squats.
INTERMEDIATE:
For time:
9-15-21:
Back squats (105/155 lb)
– Run 400 m after each set of back squats.
BEGINNER:
For time:
9-15-21:
Back squats (65/95 lb)
– Run 200 m after each set of back squats.
Cool Down
2 sets:
:30 standing quad stretch/leg
:30 couch stretch/leg