NEW ONE REP MAX WEEK
NEW WARM UP
NEW SKILL WORK
Warm up
500m row
3x
10 OHS - weighted
10 Back ext - weighted
10 Pull ups
This should be done in no more than 10 minutes leaving you with
5-10 minutes to work on mobility
Strength:
This week is an option for you on finding your one rep max's for our next cycle
Tuesday:
CrossFit Total
OR
Back squats and Strict press
Wednesday:
CrossFit Total - only if you were not here on Tuesday
OR
Deadlifts and Bench press
Skill:
Double unders - I HIGHLY HIGHLY recommend YOU PURCHASE a rope
3x50
Metcon:
Hell of the West Qualifier 3#
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