“CROSSFIT TOTAL” WOD 4/14/21

WARM UP:
400 M. Row or Run
10 Lunge w/ Pass Through
10 Good Mornings
10 OHS
5 Inch Worms w/ Scorpions
Then:
Mobility


WIN
LIFT:
Warm Up Wod Lifts
-Back Squat
-Deadlift
-Strict Press
WOD: 
“CROSSFIT TOTAL”
10 Min. 1RM Back Squat
10 Min. 1RM Shoulder Press (Strict)
10 Min. 1RM Deadlift
*Rest 3 Min. between lift portions
**Score = Total load of highest weight hit for all 3.


FIT
SKILL:
5 Sets
20 Hollow Rocks + 10 Sit Ups
*Rest 1 Min.
WOD:
EMOM 36
M1: 12/9 Cal. Bike
M2: 10 Burpees
M3: 12/9 Cal. Row
M4: 40 DU (60 Single Under)
*You should be easily able to hit the required work in each minute. If you can’t then adjust the reps. This is about endurance over time.


AT HOME
SKILL:
5 Sets
20 Hollow Rocks + 10 Sit Ups
*Rest 1 Min.
WOD:
EMOM 36
M1: 200 M. Run
M2: 10 Burpees
M3: 200 M. Run
M4: 40 DU (60 Single Under)
*You should be easily able to hit the required work in each minute. If you can’t then adjust the reps. This is about endurance over time.

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