CrossFit ToTal in 21

 

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Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up

6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

skill

Review the movements of CrossFit total and the standards

WOD

In any order.  This is set up as a circuit (FGB style)  7 minutes each station.
Total in 21

7 minutes to get
max deadlift (no dropping, use official total dl rules)

7 minutes to get
max back squat

7 minutes to get
max STRICT press  (No hips!!)

Then run
1 mile time trial.

MAD MOBI

Calf stretch
Pigeon
Knee on wall
press ups
shoulder band stretch

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