Track & Field
4 Laps of the Infield + Dynamic Stretching (Warm-up)
11x8 Hurdles Drill at 0.76m (Left Skippingx3, Left Side Skippingx2, Right Side Skippingx2, Alternating Leg Skippingx4)
Some Strides
3xLong Jump Approaches
8 Shotput Throws (2-standing, 2-standing with foot change, 2-side full throws, 2-glide)
1 Lap of the Infield + Static Stretching + Foam Rolling (Cooldown)

“CrossFit Total”

Find your 1rm in;

Back squat (65)

Shoulder press (115)

Deadlift (185)

AMRAP Wall Ball in 2min. (used 12# ball)
AMM(etres)AP Rowing in 2min.
Rest 2min
3 Rounds

Practiced rope climbs after.

Teams of 2
You go I go style. Runs are together.
Legion Run
100 Goblet Squat (50 per person)
Legion Run
200 Swings (100 per person)
Legion Run
100 KB Push Press (25 per arm, per person)had to scale down to the lighter KB
Did with Shelly and Sass

Walked neighborhood

Four rounds for time of:

Run 400 meters
25 pound dumbbell squat cleans, 15 reps

Time: 13:09

Then,
back extensions, sit-ups, shoulder press work
go for a run around Atlanta

Push ups x50 strict
=32, 10, 8

Sit ups x50 Strict
=50

T25 day 1
weight: 183

Strength- Dynamic Squat
1) Back Squat- 12×2@50% bar weight + ~25% chain weight @ 75 + 10
2a) S/L KB DL- 3×10 (e/s) @ 35
2b) Pistols- 3×20 - Modified, held toe/leg

Met-Con
21-15-9
Deadlifts @ 100
Push-Ups

Time: 4:15

2x5
A. Front Squat: 155,165. felt good despite sore legs
B. Press: 115,125
C. Deadlift: 295,295. a little slippage on grip on second set

D. 2 rds 80%
500m row
5 TTB
12 step-up
5TTB
12 step-ups

E. Farmer's carry 70#
-2x one length outside

Group warm up, then;

For time

50 Abmats

40 Box jumps 24/20<--stacked plates @5, 80% jumps. step 2, jump8

30 Wallballs 20/14<--12#

20 Lunges (L/R=2 reps)

30 Wallballs

40 Box jumps

50 Abmats

not sure of time.