2
Oct
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