Feeling a little DEAD(lifts)

CrossFit FTM – CrossFit

Warm-up

Dynamic Warm Up 1 (No Measure)

Run, Bike, or Ski 400 m

Single Leg Flexion 1 min/side

Couch Stretch 1 min/side

Front Rack Stretch 2 min

Knee Pulls

Ankle Grabs

High Knees

Butt Kicks

Carioca

Long Carioca

Inchworm

Strength

Deadlift (3×3 @90% of 3rm)

Deadlift (2×10 @60% of 3rm)

0:00, 2:00, 4:00, 6:00, 8:00

Metcon

Metcon (Time)

For Time (9-11 min cap)

5 Rounds

18 Push Ups

12 KB Swings

1 Rope Climb

Metcon (8 Rounds for time)

Every 90 Seconds for 8 Rounds

30 Double unders + 4 Bar Muscle ups