CrossFit – Fri, 19 Jun
warm up – Friday
10:00 Flow
0:00–2:00 Easy Row or Bike
2:00–5:00
2 Rounds
10 Glute Bridges
10 Deadbugs
5 Tempo Banded Good Mornings (3-second down, stand)
5:00–10:00
3 Rounds
3 Lunge Matrix (each)
5 Empty Bar Deadlifts
5 Hand Release Push Ups
Deadlift (Every 2:00 x 5 sets
3 Pause Deadlifts (mid-shin for 2-3 seconds) @ 60–65%)
3 Pause Deadlifts (mid-shin for 2-3 seconds) @ 60–65%)
Metcon – Friday (54 Rounds for reps)
5 rounds
10 Deadlift (275/185)
20 Push Ups
(Scored by Time)
(KG conv: 125/85)
time cap:14mins
AFFILIATE COMPETE:
5 rounds
10 Deadlift (315/225)
20 Push Ups
(KG conv: 142.5/102.5)
**INDEPENDENCE (Intermediate):**
5 rounds
10 Deadlift (225/155)
15 Push Ups
(KG conv: 102.5/70)
**LIBERTY (Beginner):**
5 rounds
10 Dumbbell Deadlift (moderate)
15 Plate Floor Press (light)