5
Jun
22.06.05
Westshore CrossFit – CrossFit
Warm-up
On 9 Min Clock:
1 set:
200-m run
20 split squats (10/leg)
20 empty-bar back-rack elbow rotations (10/side)
1 set:
400-m run
20 alternating BW reverse lunges (10/leg)
20 front-rack elbow rotations
– use remaining time to get low body warm
BuildUp
2 sets: (5 Min)
6 overhead lunges (3/leg)
Weightlifting
-No lifts should be missed today due to the weight being too heavy.
-Athletes should continue to build in weight across all sets, preforming step-back lunges
Perform a new set every 2:30.
Over Head Lunge (For Load: 6-6-6 )
Front Rack Lunge (For Load: 8-8-8)
Back Rack Lunge (For Load: 10-10-10)
Cool Down
2-3 sets:
:30 pigeon stretch/leg
:30 couch stretch/leg