CFGoodLife – CrossFit
Warm-up (No Measure)
2 Rds
Row 250 Meters
10 Active Glute Bridges
10 Single Leg KB Deadlift (3 seconds down) Per Leg
1 Rd
Glute Adductor Stretch
Calves with the band
1 Min Lat Stretch on each side
Deadlift (20-10-10 )
Working at 50% of your 1 rep max perform 20 deadlifts, rest 3 mins perform 10 deadlifts, rest 3 minutes perform 10 deadlifts. All sets are to be unbroken. Do not increase weight over sets.
Metcon (AMRAP – Rounds and Reps)
15 minute amrap
24 double unders (3:1)
16 deadlifts 95/65
8 front rack reverse lunges 95/65