WOD

CrossFit Tigard PAW – CrossFit

Warm-up

PVC Passthroughs

2 Rounds (8 mins CAP)

2:00 Any Machine

14 Side Lunge (6 to each side)

15 Air Squats

8/8 SA DB Press

10 Goblet Good Morning

Skill: VERY BRIEF review of back squat, press, and deadlift, then directions for CF Total:

CROSSFIT TOTAL

Back Squat

Strict Press

Deadlift

16:00 For Back Squat

10:00 For Strict Press

14:00 For Deadlift

Back Squat

Shoulder Press

Deadlift

Finisher

OPTIONAL FINISHER

10 Rounds (with a partner)

:30on/:30off

Any Machine for Max Cals

While 1 partner works, the other rests.

Supplementals (Extra Credit)

Bias Work

CONDITIONING

30 MINUTES (60%/EZ)

1 Min Single Unders

1 Min Plank

1 Min Row

1 Min Lunges

1 Min Run

GYMNASTICS

3-5 SETS

12 Strict Pull-ups

12 Strict HSPU

12 Strict Toes To Bar

50′ Handstand Walk

-Rest as needed-