
This is MY ball
CrossFit WOD
15 Min to Deadlift Heavy 3
or
3×3 Deadlift @ Moderate
5RFT:
5 Deadlift 275/ 173lb
10 Pull-Up
15 Kettlebell Swings 53/35lb
200m Run
* no more than 70% of 1 Rep Deadlift or moderate
3×20 Each
Banded Hamstring Pull-Down
Hanging Leg/Knee Raise
Dumbbell Row / 10 per side
Mobility:
2 Min Each
Seated Straddle
Pigeon
Child’s Pose
SWEAT
EMOM: 5x
10: Sumo Deadlift
EMOM: 5x
12: Goblet Squats
EMOM: 5x
15: Stiff-Leg Deadlift w/KB at deficit
EMOM: 5x
30 sec: Weighted Plank
Partner Up; Alt
4x: 200m Sled pulls
4x: 200m Sprints
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