Ok Fam, you have two options today:

1.) If you will be unavailable to train on Friday the 1st, I would like for you to go after your “CrossFit Total” today.

2.) If you will be able to train on Friday Morning – The do the workout option 2 presented and complete the “CrossFit Total” on Friday.

Option 1 & 2 – Follow same Warm-up Protocol:

Warm-Up:
Roll Out Lower
2 Min Bike, Run or Row
Adduction/ Abduction 20 Each
Static Glute Bridge 10E
Running Man 10E

Warm-Up:
10 Air Squats
Super Lunge
Reverse Lunge w/ Twist
Lateral Lunge
A Skip
Butt Kicks
10 Air Squats

Option 1:
MAX STRENGTH
THE CROSSFIT TOTAL
45 Minutes to find a 1RM for the
1.) 1 Rep Max Back Squat
2.) 1 Rep Max Strict Press
3.) 1 Rep Max Deadlift

Please record each number and the total combined.

Option 2:
20 Min Alternating EMOM:
– 25 Yard BB Loaded Walk
– 25 Yard Sled Pull
– 10 T2B
– 25 Yard Farmers Carry

Recovery:
Banded Ham/Hip
Couch
Child’s pose