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
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