WOOHOO! Deadlifts!

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

all sets OTC 1:30

Deadlift (3×3 @85-90% of 3rm )

Deadlift (2×7 @70% of 3rm )

Deadlift (1×10 @60% of 3rm)

Metcon

Metcon (Time)

For Time (10-12 min cap)

4 Rounds

400m Row

12m Handstand Walk

12m = 40 ft

Metcon (No Measure)

Midline / Shoukder work

5 rounds

4 TGU (2 per arm)

4 Skin the cats

*For quality not for time

*Progress the TGU weigh each set

*Use KB’s for TGU
For Skin the cat, work in groups of 2-3 and keep rings extremely low so your feet are on the floor.

Advanced athletes use the higher rings. Find a level you can work towards.