Fitness Assessment

Warm-up:

The CrossFit Warm-up

3 rounds of 10-15 reps of:  

1. Samson Stretch (15-30 seconds)
2. Overhead Squat with PVC  
3. Sit-ups  
4. Back-extensions  
5. Pull-ups  
6. Dips

Mobility:

5 Way Simple Shoulder Stretch

Announcements:

Color Run on Saturday! Discounts available!

Lift of the Day:

Shoulder Press

Back Squat

Deadlift

 

70%x5

75%x3

85%x1 AMAP

Skills & Technique: (Click below for links to more info)

• Push-up
• Pull-up
• Air Squat

Wod:

Fitness Assessment

 

Max Singles (AMRAP - Reps)

Max Push-ups (AMRAP - Reps)

Max Pull-ups (AMRAP - Reps)

Max Sit-ups (AMRAP - Reps)

Max Air Squats (AMRAP - Reps)

Max Singles (AMRAP - Reps)

Fitness Assessment Total (AMRAP - Reps)

 

No scaling allowed.