CrossFit Total

dynamic movement prep

6 of each

lunge stretch

leg cradle

hand walks

pvc arm circles

Leg swings.


 Group warm up

6 count burpees

10 each of


high knees

butt kicks

bottom squat hold 30sec-1 min (first round only)


push ups (2nd round hand release)


Use spotters.

Total it up in 10 minutes

In 10 minutes

Max back squat (hips below parallel to count!)


In 10 minutes

Max STRICT press (no hips!)

In 10 minutes

Max deadlift. (must return the bar for rep to count)


Total all lifts for Crossfit total.



Roll quads w bb

Press ups

Thoracic extension

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