CrossFit – Wed, Nov 22

Westshore CrossFit – CrossFit

Warm-Up

On 8 Min Clock: (No Measure)

3 sets:

:30 air squats

:30 up-downs

:30 rest

3 sets:

:30 bottom of squat hold

:30 burpees

Loading Up

3-5 sets:

5 back squats

– Build in load each set to work to the first working set.

– Rest 1:00-2:00 between sets.

Weightlifting

Back Squat (For load: Every 2:30:
5-5-5-5-10:
Back squats
– Increase loading on each set as you build to a 10-rep max.)

— The 10-rep back squat should be about 70-80% (7RPE) of prior 1-rep max.

Cool Down

2 sets:

1:00 pigeon pose/side