CrossFit – Tue, Jul 7
General Warm-up
AMRAP 16 minutes (AMRAP – Rounds and Reps)
30′ Handstand Walk
9 Toes to Bar
300m Run
Feel: Cardio
Pace: Sustain
Target Score: 5+ rounds
Firebreather Score: 7+ rounds
Deadlift (7-6-5-4-3
1-3″ Deficit Tempo Deadlift
1-3″ Deficit Tempo Deadlift
Bike 1,000m Between Sets to Flush
Aim for 3-4 second lift with a 3-4 second negative. Start near 60% and work up. Prioritize technique. Get rid of the deficit if you cannot keep your hips below your shoulders )
AMRAP 5 minutes
Run 100m
5 Abmat situps
10 Wall Facing Hold Shoulder Taps or Plank Shoulder taps