December 27, 2011
South Florida’s Premier CrossFit / Westside Barbell
Warm Up
Mobility
Strength Work
1 Rep Max out Overhead Squat (15 minute time limit)
rest 5 mins then pick one of the following
CrossFit
8 Rounds for time (30 min cap)
8 Overhead Squats 115M/75W
8 Chest to Bar Pull Ups
or
Accessory Movements
3 Sets of 5 Reps each side – Turkish Gettups
One Leg Squats 4 Sets of 10 each side
Jumping Back Squats 95M/65W 3 Sets of 8 Reps
4 Sets of 100 Meter Sled Pulls 135M/90W
Cool Down
Stretching and Rolling
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