*Max week- Make up day for any missed lifts will be Friday.
WARMUP
10 min AMRAP
1 min cardio
:30 Jump Rope
10 PVC Hip Hinge
5 Kip Swings
3 Toes to Bar
Then…
:30 Puppy Pose
:30 Thread the Needle
Then..
BB Warmup
STRENGTH
Take 25 min to establish
1 Rep Max Deadlift
WOD
100 Double Unders
50 Deadlift 225/155 (Fit 155/105)
50 Toes to Bar
100 Double Unders
Goal: sub 11 min
STIMULUS:
Duration: Short
Weight: Moderate
Skill: Moderate
Volume: Moderate
OPTIONAL POST WOD
Hip/Glute Work
3x
20 Banded Side Steps
:20 Glute Bridge (option to add a dumbbell)
Rest
CrossFit Reserve 