CrossFit – Wed, May 28

Warm-up

3x

carioca

high knees

butt kickers

forward lunge

100 m run

2x

5 Cal Row

5 Good Morning

5 back squat

5 deadlift

4 sets of Deadlift build to working weight

Metcon (AMRAP – Rounds and Reps)

4xs

1:30 min amrap

10 Deadlift 185/125 (rx+ 225/155)

10 Cal Row

1:30 min rest

Pick up where you left off

Metcon (AMRAP – Reps)

15 Min Amrap

200 M Run

1 minute rest

each run = 1 Rep

Cooldown

Calf

up/down dog

Pigeon

Beginners Class (AMRAP – Reps)

Same warm up

Skill – Deadlift & Row

Same 4 Round Metcon

2nd metcon – 10 Min Amrap

200 M Run

1 min rest