CrossFit – Wed, Nov 22

Westshore CrossFit – CrossFit

Warm-Up

4 sets: (No Measure)

:30 air squats

:30 up-downs

:30 rest

: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.

Weightlifting

Back Squat (For load: Every 3:00:
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.

Skill Work

On a 10 min clock : Pick your own skill work. Focus on a skill that you need the last few steps to complete.

Cool Down

2 sets:

1:00 pigeon pose/side

1:00 banded hip opener