Warm Up needs to be quick because this workout will take the whole hour. So everyone get here on time.

Warm up:

Run the ten flights of stairs once. Pace yourself at half your max speed.
12 pushups
12 ghd situps
12 Back extensions
10 double unders if you don’t “have” them. 50 if you do.
15 overhead squats with pvc
Hip mobility drills
PVC passthroughs and shoulder circles

Workout:

Max Effort:

Back Squat X 1
Shoulder Press X 1
Deadlift X 1

Everyone should give this a read: CrossFit Total

CrossFit Mean Streets
Downtown Los Angeles

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