Wednesday 190213

CrossFit Logic – CrossFit

Deadlift Warm Up (No Measure)

2 min Row/Skip

3 rounds of

Samson Lunge

Inch Worms

10 sec superman

10 Iron Cross Twist

A: Deadlift (15min Cap)

Strength Progression

3 x 5 (add 2.5kg to prev)
Rx+: 5 x 5

Focus Point: stacked midline, squeeze butt, ribs down!

B: Metcon (AMRAP – Reps)

12 min EMOM

40 Secs Work: 20 Secs Rest

Max Effort

1. Row (calories)

2. Shoulder to Overhead 40/30kg

3. Ball Slams 12/9kg

4. Burpee Lateral Bar Jump

Rx+: Sh2OH 60/45kg

Scaled: Row> 10m Shuttle Run, Ball Slams> Plate Snatch 5kg, BP Lat BJ> Burpee