Fundamentals #3 Lower Body Pulling

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Stay Strong CrossFit – Fundamentals

Warm-up

(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”

Weightlifting

Deadlift (Technique)

Kettlebell DL

Barbell DL

-Heels

-Arched back, Tight Abdominals

-Pushing KB towards heels

-Pushing Barbell into legs

Skill

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

Metcon (Time)

15 Minute Time CAP

20-15-10-5

Slam Ball

Leg Raise

Calories on Rower