Fitness
15 minutes:
Dead lift technique work
Rowing strokes:
10 easy : 10 hard
Rest 1 minute
20 easy : 20 hard
Rest 2 minutes
30 easy : 30 hard
Rest 3 minutes
40 easy : 40 hard
Rest 4 minutes
50 easy : 50 hard
Record distances, split and SPM of each piece
Performance
Dead lift
5 @40%
5 @50%
5 @60%
max reps @70%
Rowing strokes:
10 easy : 10 hard
Rest 1 minute
20 easy : 20 hard
Rest 2 minutes
30 easy : 30 hard
Rest 3 minutes
40 easy : 40 hard
Rest 4 minutes
50 easy : 50 hard
Record distances, split and SPM of each piece
Sport
15 minutes:
Build up DL and prep GHD
DL 8 – 8 – 8
GHD sit ups 20 – 20 – 20
increasing loads, and rest as needed between sets and movements
*courtesy of NorCal CrossFit
