FRI SEPTEMBER 21, 2018 - CROSSFIT

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“We achieve more when we chase the dream, instead of the competition”.

Warm-up

400 Meter Run
--
3 Rounds
5 Straight Leg Deadlifts
5 Deadlifts
10 Spiderman to Downward Dog
5 Burpees over the bar

Strength

Deadlift (8 x 2)

Deadlift
On the Minute x 8
2 Repetitions (Week 3/3. Aim to beat last week)

Metcon

Metcon (Time)

"Go Fish"
1,000 Meter Row

Directly into…

3 Rounds:
21 Deadlifts (135/95)
15 Barbell-Facing Burpees
9 Push Jerks (135/95)

Cool Down/Mobility

Foam Roll, 10 Passes Each:
T-Spine and Lats, Low Back, Glutes, Hips and Quads, and Hamstrings

 

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