Warm Up: 400m Run + 3rds 5 x Strict Pulls up 7 x Strict Push Ups 9 x Squat Jumps + Mobility
Strength: Extra Mobility OR Catch Up Mon/Tue/Wed
WOD: 4RFT
3 x...
Warm Up: 400m Run + Mobility
Strength / WOD : 'Crossfit Total'
Max Squat
Max Press
Max Deadlift
Note - You have 3 lifts per movement and time to warm up before each movement....
Warm Up: Mobility + 3rds 5 x Burpees 10 x Ring Push Ups 15m x Shuttles
Strength: Bench Press 5,3,1,10
WOD: For Quality
20 x Strict Pull Ups
15 x Strict Dips
10 x...
