June 25, 2022

Saturday, June 25th 2022

Warm-up
A. General
30sec Easy Row or Bike
30sec Scorpions
30sec Moderate Row or Bike
30sec Full squat T-spine rotation
30sec Hard Row or Bike

B. Mobility
B1. Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg

B2. Banded PNF lat stretch
30 sec per side

C. Specific
Build up to each specific 1RM at a time. Be sure to go over POP’s with the group beforehand.

Weightlifting
The CrossFit Total (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

TC: 30 min (10 min per movement)
Score: Total Weight

Scaling Options
Beginner
Back Squat 3-3-3
Shoulder Press 3-3-3
Deadlift 2-2-2
@Heavy

Intermediate & Perform
As Written

Metcon
Extra
Metcon (Time)
21-18-15-12
Calorie machine
Burpees

Scaling Options
Beginner
15-12-9-6

Intermediate
As written

Extra Accessory
Metcon
5 x 10/10 RNT single leg deadlift