Thursday, October 4, 2018

Wednesday 3, October 2018

Warm up
Coach led

Ready
5 min AMRAP
10 push ups
20 KB swings - med weight
30 lunges e/s no weight
JUST move - this is just getting you prepared for Strength

CrossFit Total"
Strength
Total Weight Moved Of:
Back Squat, 1 rep
Press, 1 rep
Deadlift, 1 rep
Finding your 1 rep max of each - technically it is a three attempt to find it. We are a little more lax because I wont a TRUE max, so if you have more in he tank for a fourth rep DO IT!!!!
This portion should take a majority of the class

Metcon - should not have time or need this after TOTAL
Run 800m
2-3 times - ONLY IF YOU FEEL like you didn't kick your own ass on the STRENGTH
Rest the amount of time it took you to run prior

Image result for crossfit meme total

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