Crossfit Garage – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

150m row (@ Inc. Pace)

4/4 Single Leg Empty Bar DL

8 Glute Bridge with 3-sec hold @ top

8 Birddogs

Specific:

2 sets

3 Tempo Deadlift (3331)

*Start with light load, second set light-moderate*

Weightlifting

Deadlift (4×2 @ 95% of 1RM)

Metcon

DL Cal Row Intervals (Time)

3 Rounds:

7 Deadlifts (275/185)

20/18 Cal Row

-Rest 1:00 between rounds-

Rx+ 315/225

12 MIN CAP
*Score (time) includes rest periods

Cool Down

1 min/side lying back stretch (pull knees to the side, keep shoulders square)

1 min cat-cow stretch