Jerad and Becca…..DANCING ON THE CEILING.
Warm-up:
Jog the Box 4 min. with footwork.
3 rounds of 7 Reps Each
Deadlift, Front Squat, Push Press, Good Morning
Right into the workout.
WOD: CrossFit TOTAL
For Total Load:
15 min. to Complete 1RM Back Squat
15 min. to Complete 1RM Strict Shoulder Press
15 min. to Complete 1RM Deadlift
Warm-up each lift and make 3 attempts at a MAX Effort.
Icing:
KOT-Jefferson Curl 20 Reps
KOT-Sissy Squat (5)3
Make plans now to attend a special clinic on mobility, November 6th, 8 to 10 am. Please read the flyer below for more information. This could really be beneficial for everyone.
