Crossfit Restoration – CrossFit
General Warm-up
4 Rounds
200m Row
5 Burpees to Target
1 Single DB/KB Suitcase Carry Shuttle
AMRAP 17 Minutes (AMRAP – Rounds and Reps)
6 Burpees to a 12″ target
1 Farmer’s Carry Shuttle
12 Burpees to a 12″ target
2 Farmer’s Carry Shuttles
18 Burpees to a 12″ target
3 Farmer’s Carry Shuttles
Rx: 70s/50s
1 Shuttle = 25 meters out, 25 meters back. Use KBs or DBs.
2 sets (Checkmark)
1 Max duration Hip Extension hold at parallel
Rest 3:00 between attempts
Target Score: :45+
Firebreather Score: 1:30+
Deadlift (“Compare to 7/14/25
Deadlift – Positional
7-6-5-4-3
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. )
EXTRA CREDIT