Warm up to include: Oh squat technique. Concludes with 1 set of 5 with 4 seconds in the bottom of each rep. Use bar or dowel
Floor Press 4 x 8. After each set perform 2 TGU, one on each side.
Pull up variation 4 x ME
Stagger Start for large classes.
50 Cal Row, 40 Slam ball, 30 TTB or V-up, 20 Thrusters (#135/#83)
Beginner Crossfit Class
Warm up barbell complex: 3 rounds 5 RDL, 5OH Press, 5 Back Squat. Warm up gymnastics push-ups, v-ups. Unweighted Windmills
(A) Learn Back Squat and Front Squat (B)Back squat 5 x 5 towards relative max
Learn/practice KB Swing, Pull-ups.