DATE – Tuesday April 8th


Warm-up: Dynamic lengths (include quadruped movements)(5min)


Mobility: Pre-squat hip opener

Band dislocates & Pull aparts

Banded hamstring stretch (laying on the floor)


WOD A:  “CrossFit Total” (Start by 15min past the hour, rest of class to complete)

A1) In 17 min establish a 1 RM Back Squat

A2) In 12 min establish a 1 RM Strict Press

A3) In 15 min establish a 1 RM Deadlift


You may only take 3 attempts at a 1 rep max for each lift. Warm up with sets of 5,3,1,1, then declare your first attempt. After that you may only take 2 more attempts at hitting your 1 RM. Your “CrossFit Total” is the sum of the best of each lift. Record each lift individually and as a total on the whiteboard.


WOD B: (Optional after class) Run 1500m (3 laps) – not for time / cool down, flush