Deadlift Friday!

CrossFit FTM – CrossFit

Warm-up

Dynamic Warm Up 2 (No Measure)

Knee Pulls

Ankle Grabs

Lunge and Twist

Frankenstein

Stork Walk

High Knees

Butt Kicks

Forward Skipping

Backward Skipping

10 Barbell Good Mornings

Strength

Deadlift (6×2 @75% of 3rm)

pause for 2 full seconds below the knee. Turn to face the clock if you need to.

Metcon

Metcon (AMRAP – Reps)

9 Min AMRAP

20 Box Jump Overs

10 Ring Dips

5 Deadlifts

245/175

30/24″

Metcon (No Measure)

Strength Circuit 4 Rounds (not for

time)

10 Bent over rows @45% of 1RM

front squat – Same weight as last

week/ try keep it strict

10 single leg each side romainian

deadlift @35% of deadlift

Top of dip hold – Accumulate 20-

25 seconds

30 second hollow hold

Bottom of Dip hold – Accumulate

20-25 seconds