CrossFit and Personal Training

Between posts 1 and 2:

2 rounds of:

• Burpee broad jumps there
• 5 air squats
• High kicks back
• 5 push ups
• 5 banded good mornings

Repeat

Finish with:

• 10 empty bar glute bridges

Continue warm up of deadlifts, discussing technique and building to the weight in the wod.

Each workout is scored independently as Rounds + Reps.

The double-under “buy-in” is completed once per 3:00 window.

Part #1 – In a 3:00 Window…

• 75 Double-Under Buy-In, followed by AMRAP:
• 15 Deadlifts (185/135)
• 15 Bar-Facing Burpees

Rest 3:00

Part #2 – In a 3:00 Window…

• 75 Double-Under Buy-In, followed by AMRAP:
• 10 Deadlifts (225/155)
• 10 Bar-Facing Burpees

Rest 3:00

Part #3 – In a 3:00 Window…

• 75 Double-Under Buy-In, followed by AMRAP:
• 5 Deadlifts (275/185)
• 5 Bar-Facing Burpees

(** if you cannot get to 75 DU in 1:30, make this your timecap on the DU.)

3x Superset:

• 6 Barbell Rows
• 12 Romanian Deadlifts

Rest 2:00 min between sets

(** pick a weight where you can do all 18 reps without dropping the bar)

• Accumulate 3:00 mins in a handstand.

• Roll T spine, glutes and hammies – spend at least 1 min on each