Deadlift Monday!

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 (7×2 @70% of 3rm )

Sets OTC 1:30

*Pausing 2 Full Seconds at the knee*

Metcon

Metcon (Time)

For Time (9-11 min cap)

3 Rounds

30 TTB

15 Hang Squat Cleans

(115/75)

Metcon (5 Rounds for time)

5 Rounds:

5 Burpees over rower

15/10 cal Row/Bike/Ski

5 Burpees over rower

*Rest 1min between rounds
Record Each round individually. Use markers and white board. Goal here should be to match the same amount of time with each round.