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Components

The CrossFit Total

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Workout

CrossFit Total

Warm-up

The CrossFit Warm-up

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Strength & Skill

The CrossFit Total

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

Want to see some of these movements in action? Check out our .

Whiteboard:

Saturday, February 28, 2015

Clients:

Leaderboard

Men's The CrossFit Total
Justin Fadler	10/06/2017	1175 Total lbs
Trenton Campbell	12/19/2015	1045 Total lbs
Micheal Young	10/29/2014	1010 Total lbs

Women's The CrossFit Total
Ninette Campbell	02/03/2017	630 Total lbs
Beth Williams	05/21/2018	530 Total lbs
Teresa Koebbe	11/23/2018	520 Total lbs

Male Clients

1

Trenton
Campbell

10:00 AM CrossFit

1015 Total lbs

2

Paul
Collum

10:00 AM CrossFit

880 Total lbs

3

Jeff
Farris

10:00 AM CrossFit

775 Total lbs

4

Jacob
Manlove

10:00 AM CrossFit

755 Total lbs

5

Private

10:00 AM CrossFit

645 Total lbs

Female Clients

1

Samantha
Williams

10:00 AM CrossFit

590 Total lbs

2

Ninette
Campbell

10:00 AM CrossFit

530 Total lbs

3

Amy
McBride

10:00 AM CrossFit

440 Total lbs