Fundamentals #3 Lower Body Pulling

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Stay Strong CrossFit – Fundamentals


(No Measure)

500m Row

20 Sit ups

40ft Spider Lunge

40ft Inch Worm

20 Sit ups

Remember our Breathing Technique

1) Arch your Back and Hold

2) Deep Breathe, Draw the belly in

3) Now do it together, sometimes it helps to over-exaggerate it

“Being strong is all about how well we can organize and hold the spine”


Deadlift (Technique)

1) Kettlebell DL

2) Barbell DL


-Arched back, Tight Abdominals

-Pushing KB towards heels

-Pushing Barbell into legs


Toes-To-Bar (Progressions)

1) Kipping

2) Knees to 90

3) Toes to 90

4) Knees to Elbows (K2E)

5) Toes to Bar (T2B)


Metcon (Time)

15 Minute Time CAP


Slam Ball

Leg Raise

Calories on Rower