6-19-2017

 In Workout of the Day


Whole Strength CrossFit – CrossFit

Warm-up

X band walk 10 to each side

20 walking lunges

10 sumo deadlifts

10 kb swings

*repeat x2

Mobility

*Yoga Stretch

*Accumulate 90 sec in bottom of squat

Weightlifting Strength

Front Sqaut Box Squat (1 RM)

*sit back on box at or slightly below parallel

Metcon

Metcon (Time)

FT

30 Cal Row

21 Deadlift 225/155

20 Cal Row

15 Deadlift 225/155

10 Cal Row

9 Deadlift 225/155
*Deadlift are touch n go

*Break up sets as needed

*Weight should be moderately heavy

*10 Min time cap

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