Warm-up: Run 400M/Row500M or 2 Min of DU – Rig Stretch – Bear Crawls -Burpee Broad Jump- Spiderman – Chimp Run
Then: Windmills, Floor Wipers, Spealler Stretch, Iron Crosses, Scorpions
“CrossFit Total” – Warm up into your max range, then take 3 (& only 3) lifts using the top that you execute for your Total score.
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Score is the total Lbs of the 3 highest lifts completed for each.
Active stretch; foam roll care, delaminate & unglue!