CFGoodLife – CrossFit
Warm-up (No Measure)
500 meter row
20 Frankenstein kicks
10 inchworms with push up
10 sit ups
10 lunge steps (knee does not touch the floor, torso twist)
Banded hamstring, adductor and periformis stretch.
Calf stretch on the floor.
Deadlift
Warm up to 65% then 5 sets of 3 with a 1-5-1 tempo
Metcon (Time)
2 deadlifts 225/155
10 double unders (3:1 singles)
4 deadlifts 225/155
20 double unders
6 deadlifts 225/155
30 double unders
8 deadlifts 225/155
40 double unders
10 deadlifts 225/155
50 double unders