| a) WARM UP:
From whiteboard to the end of the gym::
3 Rounds
- Side shuffle there, do 10 squats
- Side shuffle back, do 10 banded good mornings
- Jog there, Jog back
- 5 Push ups
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b) STRENGTH:
- DEADLIFT: Build to a Heavy Set of 3
Two weeks ago, we established a heavy triple. Again, this is not an effort to find a 3-Rep Max.
Work for a max of 15 mins (approx. 2:00 rest between lifts).
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| c) WOD:
Not For Time:
- 15-12-9-6-3 Romanian Deadlifts (30% of 1RM DL)
- 15 Sit-Ups after each round
d) Finisher work:
- If you have time, to finish the class, work on your Double Unders or Triple Unders for 5-10 mins
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| e) ACCESSORY WORK:
3 Sets:
- 10 Unilateral Strict Presses (each side w db)
- 20 Hollow Rocks
- :30 sec side plank – left
- :30 sec side plank – right
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f) POST-WOD RECOVERY:
- Roll T spine and hammies/glutes, adding 2 min pigeon per side and tactical frogs
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CrossFit and Personal Training 