“CrossFit Total”
1RM Back Squat (20:00)
1RM Press (10:00)
1RM Deadlift (15:00)
You are to nominate your starting weight for each lift and are only 3 attempts allowed from your starting weight. Warm up as needed.
Extras:
Rowing “Helen”
3RFT:
400m Row
21 KB Swings
12 Pull-ups
Rest Day Or 150 Cal on Bike 100 KB Swing 24/16 Kg 50 Push-ups on 20Kg Plate 1Km Run
Warm up Come in and find out =] Work out Teams of 2 30 min AMRAP 1 Rope Climb 3 Ball/Sandbag Over Shoulder 6 Cluster 50/35kg P1 does work, while P2 will perform 400m run. P2 will swap with P1 upon ret
Warm up 400m run -into- 3 Rounds 1 Banded Monster walk complex 5m Walking Hamstring Stretch 6/6 Split Squats 6/6 Single Leg Glute Bridge Strength Back Squat 15 min to find 1 Rep Max 1 x 8 @ 50% 1 x 5