CrossFit Total

IMG_9263CrossFit Benchmark WODThe CrossFit Total

Back Squat, 1 rep max Shoulder Press, 1 rep max Deadlift, 1 rep max

3 attempts at each movement once warmed up. Add together best lift of each movement for your CF Total.

Compare to Sept 2013, April 2013

Strength Focus: Accessory workIMG_9228 3 times through: 20 Band Pull Aparts 20 Reverse DB Flys 10 Perfect Wall Squats (to butt ball) 20 Band Good Mornings 20 Reverse Hypers -25-30# 10 Pause Squats - hold 5 seconds each - 135#/95#

IMG_9192 IMG_9210 IMG_9209 IMG_9196 IMG_9198 IMG_9214 IMG_9199 IMG_9213 IMG_9239 IMG_9232 IMG_9235 Welcome to CrossFit Flagstaff Dana!      And look whose BIG SMILING FACE we got to see at the gym tonight? SO GREAT to see you JANE!