WARM UP
400 mt Easy Jog
3 Rounds of:
20 PVC Shoulder Dislocated
20 PVC Shoulder Press
20 PVC Air Squats
20 Plate G2OH
MOBILITY & SKILLS
Hips – Shoulders – Deadlift – Press
CONDITIONING
“CROSSFIT TOTAL”
Sum of the Best of Each Lift
Back Squat
Shoulder Press
Deadlift
Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt.
ACCESSORY WORK
21-15-9 not for time
Wear 20lb vest for all exercises
Pull-ups
KB Swings #32
Ring Dips
