WEDNESDAY

·  Sprint on cardio machine

3 Min Tabata of:

·  Jog the length of the box with

·  2 burpees at one end

·  3 air squats at the other

Skill Development

Movement Warm-up

·  Deadlift

·  Back Squats

·  Strict Press

Remember:

· Squat technique -breath and brace

· Act. shoulders, ribs down

WOD

“2X CrossFit total”

40 minutes to find:

2RM

·    Back Squat

·    Deadlift

·    Strict Press

Aim for:

·    Strong drives with legs

·    Braced core always

·    Good back position

·