FRI MAY 04, 2018 - CROSSFIT

Warm-up

3 Rounds:
10 Russian KB Swings
10 Spiderman Lunge to Downward Dog
10 Banded Good Mornings
15 second Single Arm/Single Leg Plank (each side)

Strength

Deadlift (Heavy 2, Then 7-7-7)

12:00 to Build to a Heavy Set of 2
(6 at 50%, 4 at 70%, then sets of 2)

Followed By  (starting at 15:00)

3 Sets of 7 at 80%  every 90 seconds of the heavy 2 from above.

Metcon

Metcon (Time)

1000 Meter Row
30 Deadlifts (225/155)
50 Bar Facing Burpees

Accessory Work

Not For Time:
21-18-15-12-9
GHD Sit-ups OR weighted Abmat Sit-ups
15 Second L-Sit after each set

Cool Down/Mobility

1:00 Straddle Stretch (Right, Middle, and Left)
1:00 Pigeon Stretch (each leg)
1:00 Frog Stretch

 

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