28
Jun
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
BEGINNER: 7 sets for load: 5 overhead squats
-Start near 70% (6-7RPE) of 1-rep max and build to a heavy 3-reps over the 7 sets.
-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