CrossFit – Tue, Aug 23

Westshore CrossFit – CrossFit

Warm-Up

AMRAP 6:

:30 alternating groiners

5 inchworms + 1 push-up each

10 cossack squats

BuildUp

On a 8:00 clock:

4-5 sets:

5 back squat (building)

– Rest 1:00-1:30 between sets.

WeightLifting

Back Squat (5 sets for load:
5 back squats)

-Every 3:30 Min

-Start at 80% (8-9RPE) & Carry across

Only increase load if the first 3 sets are relatively easy.

Skill Work

Post WOD Skill (Checkmark)

2 sets:

20 banded side steps (moving left)

15 supermans

20 banded side steps (moving right)

15 good mornings (empty barbell)

Cool Down

Stretching (Checkmark)

2 sets:

:30 standing quad stretch/side

:30 couch stretch/side