Fitness Assessment
Warm-up:
The CrossFit Warm-up
3 rounds of 10-15 reps of:
- Samson Stretch (15-30 seconds)
- Overhead Squat with PVC
- Sit-ups
- Back-extensions
- Pull-ups
- 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)
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.