Tuesday, June 28th 2022
Warm-up
A. General
30sec Easy Row or Bike
30sec Scorpions
30sec Moderate Row or Bike
30sec Full squat T-spine rotation
30sec Hard Row or Bike
30sec Easy Row or Bike
30sec Scorpions
30sec Moderate Row or Bike
30sec Full squat T-spine rotation
30sec Hard Row or Bike
B. Mobility
B1. Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg
B2. Banded PNF lat stretch
30 sec per side
C. Specific
Build up to each specific 1RM at a time. Be sure to go over POP’s with the group beforehand.
Metcon
The CrossFit Total (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
If you have done the CF total …
Metcon
Metcon (Time)
Walking lunges 400m
Score: Time & number of steps