CrossFit – Wed, Nov 23

Announcements

Thanksgiving Schedule:

Thu 24th & Fri 25th: Closed

Saturday 11/26: Regular schedule

Westshore CrossFit – CrossFit

Warm-up

AMRAP 5:

10 “T” push-ups

5 lateral lunges/side

5 DB/KB goblet squats

5 DB/KB pause goblet squats

– Increase load for the squats each set.

Directly Into

Squat Therapy ( 4 Min)

Build Up

3-4 sets:

5 back squats

– Rest 1:00-2:00 between sets.

Weightlifting

Back Squat (For load: Every 3 Min:
Back squats
5-5-3-3-3-1-1-1-1-1)

-Start at a moderate heavy (6 RPE)  & aim to set a new 1-rep max (9-10 RPE) back squat.

-Build to a heavy 5, 3, and 1.

Back Squat

Back Squat

Stretch (Checkmark)

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves

Cool Down