Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

1 min cardio

8/8 single leg floor bridge

10 air squats

16 Russian KB swings

20 band pull aparts

WOD Build up

10 empty bar deadlifts

Build up to weight for first deadlift set. Prep for gymnastic movement.

CF: Metcon (Weight)

EMOM 21

Min 1: 5-10 reps gymnastics movement of your choice.

Min 2: 5 Deadlifts

Min 3: rest
– Choose a gymnastics movement you struggle with to work on (hspu, C2B, pull ups, or muscle ups. No T2B today)

– Deadlifts: start at about 55% of 1rm and increase weight each round.

Metcon

CFL: Metcon (AMRAP – Reps)

EMOM 21

Min 1: 12 Burpees

Min 2: 15 double DB Deadlifts

Min 3: rest