3
May
Deadlifts and Handstands
CrossFit FTM – CrossFit
Warm-up
Quick Deadlift Warm Up (No Measure)
400 M Run, Row, Ski, or .5 Mile Assault bike
2 Rounds
Down Dog, 30 Seconds
Upward Dog, 30 Seconds
Side Lunge, 20 reps
Stork Walks 20 Steps
Strength
EMOM 7
Deadlift (4×3 @65%)
Deadlift (3×7 @50%)
Metcon
Metcon (5 Rounds for time)
15 mins
Every 3 mins
30/25 Calorie bike,Ski or Row
7 Burpees to Target
Metcon (Time)
4 Rounds for time
50 Double unders
20 Handstand push ups
50 Double unders
10 Bar muscle ups
REST 2
**Score is total cumulative time**