CrossFit – Tue, Mar 17
General Warm-up
Deadlift (“Deadlift
11 reps @ 50% 1RM
9 reps @ 60% 1RM
7 reps @ 70% 1RM
5 reps @ 80% 1RM
1 max rep set at 85% 1RM
Score: weight for reps in final set (e.g. 200lbs for 6)
Bike for 3:00 between sets as rest”)
Every 10:00 for 3 Rounds (3 Rounds for reps)
15 line Facing Burpees
3 Rope Climbs
50ft Dbl DB OHWL 50s/35s
Flush at Forever Pace on the Echo Bike during rest.
Sprintervals need two things: high intensity, and slight strategic changes round to round for athlete IQ.
QF PREP: if you don’t have 30min, feel free to attempt to just do 3 rounds for time!
20 Dead Bugs
10 Kickstand Kettlebell Deadlifts per leg, then:
3 rounds
:45 Machine or 150m Run
8 Russian KBS
8 Reverse Lunges