17
May
Deadlift Friday!
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
Deadlift (7×3 @ 75% of 1 RM)
Shoulder Press (5×5 @ 70%)
**do these from behind the neck**
***Superset these with 5×20 Tricep Push Downs***
Metcon
Metcon (AMRAP – Rounds and Reps)
9 min AMRAP
8 Front Squats 155/105
4 Burpee Bar MU