CrossFit 051619

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Stay Strong CrossFit – CrossFit

Warm-up

500m Row or 400m Run

2 RD’s:

5 Squat Jumps

6 KB/DB SL Dead Lift ea. Leg

8 Band Pull Aparts

6 WGS ea. Leg

30s Glute Bridge

3 RD’s:

5 Dead Lift with a 3/1X/1 Tempo @ 35%, 40%, and 45% of 1 RM Dead Lift

3 Box Jump Step Downs @ WOD Height

WOD

Metcon (4 Rounds for time)

Every 5 Minutes:

RD 1:

2 RD’s

9 Dead Lift @ 55%

7 Box Jumps (24/20″)

RD 2:

2 RD’s

7 Dead Lift @ 60%

9 Box Jumps (24/20″)

RD 3:

2 RD’s

5 Dead Lift @ 65%

11 Box Jumps (24/20″)

RD 4:

2 RD’s

3 Dead Lift @ 70%

13 Box Jumps (24/20″)

*Record time for each of the 4 RD’s

L1: 20/12″ Box Jumps

Rx: As Written

Rx+: 30/24″ Box Jumps