CROSSFIT 190412

1. Warm Up + Mobility

1 Round:

  • 10 Walkouts

  • 10 Good Mornings

  • 10 Slow Glute Bridges

  • 10 Single KB Deadlifts (per side)

  • 10 Hollow Rocks

  • 10 Barbell Good Mornings

2. Skill

Deadlift

On the 2:00 x 6 Sets:

  • Set #1 - 3 Deadlifts @ 70%

  • Set #2 - 1 Deadlift @ 77%

  • Set #3 - 3 Deadlifts @ 70%

  • Set #4 - 1 Deadlift @ 82%

  • Set #5 - 3 Deadlifts @ 70%

  • Set #6 - 1 Deadlift @ 87%

  • Rest 3 mins, then

  • Set #7 - 10 Reps @ 65%

3. WOD

4 x AMRAP 3 with 3 mins rest between:

  • 30/20-cal Machine

  • AMRAP 10m Shuttles