WOD:
“CrossFit Total”
Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
WOD Demo with Cary Hair – video [wmv] [mov] [HD mov]
SCALES:
Gold
Scale by load
Silver
Scale by load
Bronze
Scale by load
WARMUP:
Dynamic Warmup
Start working on warmup sets before each movement
MOBILITY OR SKILL WORK:
Hip mobility of your choice