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