CrossFit TOTAL

LARGE GROUP REFLEX!

REMINDERS

Saturday

Open Gym – 9:30am with Rafael

ReFlex – 10:45 with Stacey

Sunday

6:00pm – ReFlex

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

40 minute cap for all

Crossfit total.

1 rep max
(Hips below parallel)
Back squat

1 rep max
Strict press (keep hips neutral, keep knees straight for rep to count)

1 rep max deadlift.
(No dropping.  Dropping = no rep)

Add em up.

Madmobi
Pigeon
Press ups
Hamstring up n over
Shoulder bully.

 

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