Monday – 8.13.18

Pre Warm-Up

3 Rounds 

10 KBS

10 cuff isolation 

5 barbell press

+

2 Rounds 

10 lunges

10 barbell deadlift

10 barbell back squat 

 

Warm-Up

Dynamic 

 

Test #1

“The CrossFit Total”

1RM Press

1RM Back Squat 

1RM Deadlift 

*7min per lift 

*See chart below for recommended totals 

*Score = Total 

 

 

Test #2 

“The Death Race” 

5 RFT – 14min cap 

15/12cal on AB

10 Burpees 

 

Cool Down 

1.) 5min row – moderate 

2.) 3min pike stretch 

3.) Roll glutes and hamstrings 

2018-08-12T21:40:49+00:00 August 12th, 2018|WOD|