170918- "CrossFit Total"

September 18, 2017

Pre-Class Mobility:

2min each Glute LAX

2min each Ham LAX

2min each Quad LAX

 

Warm up:

Dynamic Warm up

Barbell Warm up

50%x8, 65%x5, 75%x3, 85%x1

 

WOD:

Ad your heaviest successful lifts of

Rx:

Back Squat

Strict Press

Deadlift

Scaled: For form

10 Minute Back Squat

10 Minute Press

10 Minute Deadlift

*Baseline test

400M Run

40 Airsquats

30 Sit-ups

20 Push-ups

10 Pull-ups

 

Mobility:

Couch

Wall Glute

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