CrossFit – Wed, Feb 1

Westshore CrossFit – CrossFit

Warm-up

3 sets on 6 Min Clock: (No Measure)

6 “T” push-ups

8 alternating cossack squats

10 DB goblet squats

– Increase load for the squats each set.

Build Up

4-5 sets:

5 front squats (building)

– Build to 70-80% of 1-rep-max front squat.

– Rest 1:00 between sets.

Weightlifting

Front Squat (7 sets for load: Every 3:00
5 front squats)

7 heavy sets across.

All sets between 70-80% (6RPE)of 1-rep-max.

Prioritize squatting below parallel over load.

Cool Down

Foam Roll (No Measure)

Accumulate:

1-3 Rds:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves