Westshore CrossFit – CrossFit
:30 slow PVC pass thru
:30 jumping jacks
:30 jumping squats
– No rest between movements.
5-8 overhead squat therapy reps on the rig
– Rest :30-1:00 between sets.
Skill Work & Activation
Behind The Neck Strict Press (3 sets: On 5 minute clock:
10 behind the neck strict presses)
On a 9:00 clock:
Build to a 5-rep overhead squat around 65-75% (6-7 RPE) of 1-rep max.
– Rest 1:00-1:30 between sets.
Overhead Squat (5 sets for load: Every 3 min:
5 overhead squats)
All sets 70% (7 RPE) or higher.
Perform all 5 sets across or make small jumps that are 10 lbs or less.
Work with a partner if near the same weight
1:00 pigeon stretch/side