Thursday CrossFit Class

Strength Sumo Deadlift (3x4 tempo 20X0) -Deadstop Reps

-Build to a heavy set of 4 (with 3 total sets >80% of 1RM

-True hip flexor mobilization x 4.side between sets (elevate your foot against wall) Metcon (3 Rounds for reps) 3 total rounds of: 4 minutes "ON" - 4 minutes "OFF" (24 total minutes)


"ON"- AMRAP of:

20 Double Unders

15 barbell deadlifts @50% of working weight today

10 Calorie Bike


"OFF" 4 minutes of jog (get heart rate down prior to next set) Extra Work Accessory/Joint Health a: Kettlebell Lateral Lunge + Floor Tap (3x8/side) https://www.youtube.com/watch?v=hWpmpcsbB2o&feature=youtu.be b: Inchworm (3x3-5 ) https://www.youtube.com/watch?v=_kxdC-EdbBI&feature=youtu.be c: Yoke Carry (3x20 meters) take this outside- try to go heavier then last week. #workoutoftheday