CrossFit – Tue, Apr 16
Warm-Up
Warm-Up
2 ROUNDS
:20 Jumping Jacks
:20 Forward + Backward Legs Swings (:10 Each Leg)
:20 Crossbody Leg Swings (:10 Each Leg)
:20 Butt Kickers
:20 Good Mornings
:20 Glute Bridge Ups
Into…
AMRAP x 5 MINUTES
200m Run
10 Barbell RDL
10 Bird Dogs
Strength – All
Deadlift (ON A 12:00 RUNNING CLOCK…Build to a Moderate-Heavy 5-Rep Deadlift
)
)
Workout – Performance
FOR TIME (Time)
800m Run
15 Deadlifts (275/185)
-Rest 2:00-
600m Run
20 Deadlifts (225/155)
-Rest 2:00-
400m Run
25 Deadlifts (185/135)
(Score is Time)
KG BB1: (125/85)
KG BB2: (100/70)
KG BB3: (85/60)
Workout – Fitness
FOR TIME (Time)
800m Run
15 Deadlifts (185/135)
-Rest 2:00-
600m Run
20 Deadlifts (155/105)
-Rest 2:00-
400m Run
25 Deadlifts (135/95)
(Score is Time)
KG BB1: (85/60)
KG BB2: (70/47.5)
KG BB3: (60/42.5)
Optional Cool Down – All
5-10 MINUTE FOAM ROLL
Options….
Quads
Glutes
Lats
Calves
(No Measure)
(Score is Weight)