Westbound CrossFit (Coach Bryn)
0900 (10 of us)
Warm Up
row
toes stretch
feet lacrosse ball
glute bridges
90/90s
air squats
squat jumps
back squat build
Max Load Strength Test
Back Squat – Heavy Triple
Every 3:00 x 7 sets:
3 Back Squats @ as heavy as possible across sets
I built from 165-185-195-195-195-195-195
Finisher
3 rounds NFT:
10 S.A. KB swings (low load)
10 alternating supermans each side (opposite arm lifts as opp. Leg lifts)
5 hip down push up
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