WED JUNE 27, 2018 - CROSSFIT

Warm-up

3 Rounds
5 Romanian Deadlifts
5 Good Mornings
5 Back Squats
5 Sumo Deadlift High Pulls
5 Strict Press
-Completed with an empty barbell-

Strength

Deadlift (3x5, 3x4, 3x1)

Deadlift + Strict Handstand Push-ups

0:00-5:00: 3 sets of 5 Romanian Deadlifts (5 sHSPU’s after each set)

5:00-10:00: 3 sets of 3 Sumo Deadlifts (4 sHSPU’s after each set)

10:00-15:00: 3 Sets of 1 Deadlift (3 sHSPU’s after each set)

-Perform 1 Set Every 90 Seconds-
-Build in weight-

Metcon

Metcon (Time)

On the 4:00 x 4 Sets:
30 Walking Lunge Steps (bodyweight)
15 Deadlifts (185/135)
200 Meter Run

Score is your slowest round

Cool Down/Mobility

1:00 Glute Stretch (each side)
1:00 Pigeon Stretch (each leg)
1:00 IT Band Stretch (each leg)

 

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