OVERVIEW

CrossFit Total. Today’s goal is to put up our best effort on 3 major lifts - back squat, shoulder press, and deadlift. We will get 3 attempts at each lift, not including the warm-up sets. We’ll look at a 12 minute window for each lift.

WARM-UP

Mobility

• Hamstring Roll x 60s each side

• Glute Roll x 60s each side

• Banded Pigeon x 60s each side

• Low back Roll x 60s each side

Activation

• Glute Bridges

• Monster Walk

• Banded External Rotation

• Yogi Push-ups w/ prone angel

STRENGTH/SKILL

CrossFit Total

• Back Squat, 1 Rep

• Shoulder Press, 1 Rep

• Deadlift, 1 Rep

COOL DOWN

Quad mash

Hamstring mash

Banded shoulder stretch