Wednesday July 20, 2022

“Get healthy for yourself. It’s about you, not others.” -Anonymous 

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