CrossFit – Sat, Aug 12

Westshore CrossFit – CrossFit

Warm-Up

On 6 Min Clock: (No Measure)

3 sets:

10 sit-ups

10 side lunges (5/leg)

5 goblet squats (light)

5 paused goblet squats (light)

Build Up

3-4 sets:

5-7 back squats

Weightlifting

Back Squat (Back squat: Every 3:00
10-10-7-7-4-4-1-1)

— Start around 50-60% (5 RPE) of previous 1 RM.

— Heavy is the goal today but ensure you move well. Only go as heavy as your technique allows.

Post WOD Skill

10 rounds AFAP, alternating with a partner:

10 box jumps (24/30)

Cool Down

1 set:

1:00 foam roll glutes/side

1:00 foam roll upper back