Hey Monday!!!
Warm Up:
Run or Row 800m
15 OH Squats (pvc)
20 Sit Ups
10 Burpees
Mobility
Quad Roll
Pigeon
Frog Rotation
Half Lotus On Wall
WOD:
CrossFit Total!
***Only 3 attempts at a 1 rep max today! (warm up as needed)
Back Squat
8-5-3-1-1-1
Shoulder Press
8-5-3-1-1-1
Deadlift
8-5-3-1-1-1
**if you are new or don't want to max out, do not skip today! Use the rep scheme 8-8-5-5-5-5 and get some good lifting in!