Warm Up:
3 sets:
1:00 25-ft shuttle runs
:40 air squats
:20 burpees (no push-up)
Specific Warm-Up:
Deadlift review
Shoulder press review
Back squat review
BENCHMARK WOD: CROSSFIT TOTAL
For load:
1-rep max back squat
1-rep max shoulder press
1-rep max deadlift
Intermediate:
Same as Rx
Beginner:
Same as Rx
Movement scaling options:
Back squat: Back-rack lunges, front squat, box squat, goblet squat.
Shoulder press: DB shoulder press, single-arm presses, bench press.
Deadlift: ROM deadlift, Sumo deadlift, single-leg KB DL, heavy carry for 50 ft.
Cool down:
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg