CrossFit – Mon, Apr 3

Westshore CrossFit – CrossFit

Warm-up

AMRAP 6: (No Measure)

8 alternating spiderman stretches

8 air squats

8 burpees over the barbell

8 alternating front rack lunges

8 alternating scorpion stretches

Loading Up

4 sets:

1 front squat + 3 back squats

Weightlifting

7 sets for load: Every 3 Min:

1 front squat + 3 back squats

— From the Rig

— Straight sets of 85% (7-8 RPE) previous 1RM front squat across all 7 sets.

— Use the same load for both lifts. The load will be based on your best front squat.

Front Squat

Back Squat

Cool Down

2 sets:

1:00 foam roll glutes/side

1:00 foam roll lower back