CrossFit – Wed, Jan 24

23
Jan

CrossFit – Wed, Jan 24

Westshore CrossFit – CrossFit

Warm-up

On 8 Min Clock: (No Measure)

3 sets:

4 PVC good mornings

6 push-up to down dog

8 alternating Cossack squats

10 dumbbell goblet squats
– Increase dumbbell load for the goblet squats each set.

Build Up (No Measure)

4-5 sets:

3 front squats (building)

– Rest 1:00 between sets.

Weightlifting

Front Squat (For load: Every 3:00
3-3-3-3-3
Front squat)

– Start ~ 70% + (6RPE) of previous 1RM, adding each set as technique allows.

Cool Down

1 set:

1:00 frog stretch

1:00 seated straddle stretch

1:00 seated butterfly stretch