Strength / Skillwork

The CrossFit Total

• Back Squat (1 rep max)
• Shoulder Press (1 rep max)
• Deadlift (1 rep max)

WOD

None today.

Elements

Burn 40

Chipper w/ EMOTM Interruption*

• 200m Run
• 40 Air Squats
• 40 Walking Lunges
• 20 Pull-ups
• 40 Shoulder Press w/ Band
• 40 Monster Steps, 10x 4-way
• 20 Calorie Stand-behind arms only Bike
• 40 Box Jumps
• 40 KB Figure 8 w/ Uppercut
• 20 Calorie Row
• 40 Crossover Lunges**
• 40 Goblet Squats
• 200m Run

[1/2 of the class may go in reverse order if KB quantities are an issue.]
——————-
Rx+: *5 push-up interruption, 30/24″ Box, Blue/Red Monster walk, Red/orange Press band, 35/25# KB
Rx: *3 push-up interruption, Ring Rows w/ chest under the rings, Red/Red Monster walk, Red/orange Press band, 24/20″ Box, 20/15# KB
** Pass KB under the leg while lunging