PreClass: Roll Quads/IT

Warm up: 2 Rounds of
– Hip Adduction/ Abduction x 12E
– Glute Bridge with Leg Extension x8E
– SA Russian KBS x10 E

Dynamic Flex
10 Air Squats
A Skip x 2
Butt Kicks x 2
Super Lunge + Lateral Lunge
5 Sumo Squat to Stand
5 Squat Jumps

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

Please record each number and the total combined.

Recovery:
Banded Ham/Hip
Couch
Child’s pose