PA Home WOD briefing :

WOD :

CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

(Find out 1 rep max for each movement. 20 min time cap for each movement to find 1 rep max)
(Use Barbell/DB)

Scaling:

CrossFit Total
(5 reps x 5 rounds OR 3 reps x 3 rounds)
10-15 min time cap for each movement.

Back squat, Shoulder press, Deadlift, (Use Barbell/DB)

Warm-up:

2 rounds of:

30-sec wall sit
10 Squat to stand
Active shoulder drill
10 Banded face pull
10 PVC RDL
10 Glue bridges

Cool Down:

30 sec seated toe-touch
10 cobra pose(3-sec pause at the top)
10 cat-cow ( 3 sec inhale, 3 sec exhale)
30 sec seated hamstring stretch