CrossFit – Fri, Dec 16

Announcements

WSCF Holiday Party:

December 17th Starting At 6PM

Location:Brick House Tavern + Tap

Westshore CrossFit – CrossFit

Warm-up

Warm-Up (No Measure)

3 sets on 6 Min Clock:

10 T-Pushups

10 side lunges (5/leg)

5 goblet squats (light)

5 paused goblet squats (light)
-Increase loading throughout the 3 sets. By the 3rd set, your should be using a heavy DB or KB.

Loading Up

Loading Up (No Measure)

3-5 sets:

3 back squats

Weightlifting

Back Squat (5 sets for load: Every 3:30: 5 back squats)

— Start at a heavy weight and build to a very heavy set of 5 reps.

— Aim to start around 75-80% (6-7RPE) of prior 1-rep max.

Cool Down

Stretch (Checkmark)

2 sets:

1:00 quadricep foam roll / side

1:00 saddle stretch