CrossFit – Mon, Sep 25

Westshore CrossFit – CrossFit

Warm-Up

3 Sets: (6 Min) (No Measure)

:30 alternating groiners

– Rest :15

:30 lateral hand shuffle + push-up

– Rest :15

:30 wall squats

– Rest :15

Build Up

4 sets:

5 thrusters (light)

5 thrusters (light-to-moderate)

3 thrusters (moderate)

2 thrusters (5-10 lb under starting load)

– Rest 1:00 between sets.

Strength

Thruster (EMOM 20:
2 thrusters
– Barbell starts on the floor. Add weight every 5:00.)

Build to a heavy 2-rep thruster.

Add weight every 5:00.

Try to keep all working sets above 70% of your 1-rep max.

Cool Down

1 set:

:30 lat roll/side

:30 quad roll/side

:30 saddle pose