CrossFit

Strength

ON A 10:00 RUNNING CLOCK…

Build Sumo DL in Sets of 3-5 Reps & Practice Strict Bar Work*

*Athletes can practice Strict T2B, Strict L-Raises, Strict Knee Raises, or Strict Bar Hang

Metcon

5 SETS FOR QUALITY

10 “Library” Sumo Deadlifts (225/155)|(155/105)

1:00 Elbow Plank

15 Strict Knee Raises

-Rest :30 b/t Sets-

Cool Down

FOR RECOVERY

1:00 Cobra Stretch

2:00 Banded Hamstring Stretch (L)

2:00 Banded Hamstring Stretch (R)

1:00 Cobra Stretch

Spark

10 Minutes Coach Led Mobility

Strength

2 RDS

15/15 Banded Hip Abduction

8 Banded Tempo Squats (3.3.3.1)

Metcon

Every 90s x 8

8 DBL KB Deadlifts

Time Remaining: Max Plank Hold