CrossFit – Tue, Oct 3

Westshore CrossFit – CrossFit

Warm-Up

On 7 Min Clock: (No Measure)

1:00 couch stretch/per leg

1:00 pigeon pose/per leg

1:00 frog stretch

Directly Into:

6 sets:

:20 air squats

:10 bottom of squat hold

Pre WOD Skill

3 Sets:

10 lateral banded monster walks/direction

10 banded good mornings

Build Up

4 sets:

3 back squats (tempo)

– Build to 75%+ before starting the first working set.

Weightlifting

Back Squat (5 sets: every 3:00
3 back squats
– Build to a heavy set of 3 and maintain for all 5 sets.)

75-85% (8 RPE) of 1-rep max.

Cool Down

Accumulate:

1:00 couch stretch/leg

1:00 foam roll upper back