Next week we will be doing a 1 Rep Max every day as part of our strength. Please make sure you are there EACH DAY and that you have your journal to record your 1 RM for each movement. The following weeks will have strength included before each WOD and you MUST KNOW your 1RM for the percentages for each lift. Either bring a notebook or you can purchase a Crossfit Uncensored Journal in the store for $20. Writing down your 1 RM and WOD times are crucial to your improvement as an athlete…How will you know if you PR if you aren’t writing down your numbers in your journal?
Warm-up: (10 minutes before class):
Max Effort Double Unders
- a) 4×10 Barbell Curl
- b) 4×10 Close Grip Bench Press
15 Minute AMRAP:
400 M Sandbag Run
30 Double Unders
15 Double Unders /190 Singles
15 Pull-ups/ Bands
400 M Run
Tabata Bottom to bottom Air Squats
8 cycles 20 secs of work, 10 secs rest.