Question of the Day: What is one of your "CrossFit" goals? 

Warm Up:

  • short lap
    Then Grab empty bar 2 x's:
  • 10 top down deadlifts 
  • 30 mt climbers  
  • 10 empty bar GM's 
  • 10 air squats
  • 10 empty bar front squats 

Mobility:
2 min each side banded hamstring floss (from mobility poster) 

Weight Lifting:
Dead Lift
5 -3-3-2-2
First working set is at 70% of 1rm  working towards the last two sets at 90% 1rm

 

Workout:
1000m row cash in
3 rounds for time:
 10 KB swings 24/20K)
12 box pop ups
10 slam balls 20#

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