THU JULY 19, 2018 - CROSSFIT

Warm-up

3 Rounds
200 Meter Run
10 KB Sumo Deadlift High Pulls
10 KB Swings
10 Spiderman to Downward Dog

Strength

Deadlift (5-5-5-5-5)

Tempo Deadlift (21X1) Building in Weight.

2 seconds lowering from hip to floor
1 second pause on floor staying tight
X - aggressive pull to hips
1 second pause at hips

New Set every 2:00.  Focus on Form

Metcon

Metcon (Time)

"Midline"
3000/2000 Meter Row

On the minute, 6 Abmat Sit-Ups. (Including 0:00)

Cool Down/Mobility

1:00 Deep Spiderman Lunge (each leg)
1:00 Cobra Pose
1:00 Saddle (Quad) Stretch
1:00 IT Band Stretch (each leg)

 

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