CrossFit – Fri, Oct 13

Westshore CrossFit – CrossFit

Warm-Up

On 7 Min Clock: (No Measure)

3 sets:

:30 air squats

:30 up-downs

:30 rest

3 sets:

:30 bottom of squat hold

:30 burpees

Build Up

3-5 sets:

5 front squats

– Build in load each set to work to the first working set.

– Rest 1:00-2:00 between sets.

Weightlifting

Front Squat (For load: Every 2:30
5-5-5-5-10:
Front squats (Tempo 4-0-1) )

— Increase loading on each set as you build to a 10-rep max.

— The 10-rep front squat should be about 70-80% of your 1-rep max.

Cool Down

2 sets :

1:00 pigeon pose/side

1:00 banded hip opener