CrossFit – Wed, Jan 3

Westshore CrossFit – CrossFit

Warm-up

On a 7 Min Clock: (No Measure)

2 sets:

1:00 calories on a machine

10 lunge twist and reaches (5 sec. Hold)

10 side lunges (5/leg)

5 goblet squats (light)

5 paused goblet squats (light) (5 sec. Hold)

Loading Up

3-4 sets:

5-7 back squats

Weightlifting

Back Squat (For load: every 3:00
10-10-7-7-4-4-1-1:
Back squat
)

10 reps around 50%-60% of 1-rep-max. (5RPE)

7 reps around 60%-70% (6RPE)

4 reps around 70% – 80% (7RPE)

1 rep around 80%- 90%+. (9RPE)

Cool Down

2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg