| a) WARM UP:
3 rounds for quality:
- 10 jumping jacks
- 10 air squats
- 10 push ups
- 10 banded good mornings
Take an empty bar and warm up the deadlift.
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| b) STRENGTH/SKILL:
Alternating EMOM x 12 (6 Rounds):
- Odd Minutes – 3 Deadlifts (building)
- Even Minutes – 3 Deficit Kipping HSPU
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| c) WOD:
3 Rounds:
- 500 m Row**
- 12 Deadlifts (225/155)
- 12 Burpee Box Jumps (24/20)
**if no rowers are available, run 400m
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d) ACCESSORY WORK:
- 42 Glute Bridges, 21 Toes to Bar
- 30 Glute Bridges, 15 Toes to Bar
- 18 Glute Bridges, 9 Toes to Bar
Not for time, but for quality.
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e) POST-WOD RECOVERY:
- Hamstring, calves and lats rolling
- Couch stretch
- Calf stretch
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CrossFit and Personal Training 