CrossFit – Tue, Jun 11

Warm Up

Hip Halo

2-3 Rounds

15 Banded Good Mornings

10 Single Arm KB DEadlift R/L

Deadlift+Sumo Deadlift+Clean Deadlift (Weight)

Do.a set every 2 mins

3 x 4 Sets:

Deadlift + 3 Sumo Deadlift + 3 Clean Deadlift @ 100% 1 RM Clean

This is to help strengthen pull off the floor in the clean.

*For the clean deadlift, make sure you lift the barbell off the ground as you would a clean

Metcon Warm Up

In at least 4 working sets build to workout wights in 23m segments.

Sandbag Bearhug Carry

Dumbbell Farmers Carry

*Perform :30 Cardio Fast 1 Sandbag Clean and 3 Push ups after each 25 m set

Indiana Pacers (Time)

For Time

200 m Sandbag Bear Hug Carry(150/100)

400 m dumbbell Farmer Carry (2×70/50)

*Every time you break on te sandbag carries complete 5 Sandbag cleans

Time Cap 25 mins

Hand Stand Hold & core Core Focus (Checkmark)

3 Rounds of 40 Seconds of work 20 secs of rest

Turkish Get up

Russian Twist w/ 1 Kettlebell (15/10)

Plank Hold

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