Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP X 5 MINUTES

10 Air Squats

10 DB Strict Press

10 DB Sumo Deadlift

5 Broad Jumps

-Into-

2 Rounds

:30 Lunge & Twist

:30 Bar Hang

:30 Toy Soldiers

:30 PVC Pass Throughs

Extended Warm-up

Warm-up (No Measure)

3 SETS

5 Tempo DB Push Press (30X1)

5 Tempo Deadlift (31X1)

*Each Set increase weight on DL. Workout weight for final set.

Workout

Metcon (Time)

FOR TIME

40-30-20

Deadlift (185/125)

DB Push Press (50/35)

Box Jump (24/20)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY*

3:00 Banded Hamstring Stretch

3:00 Lat/Shoulder Distraction

*Perform stretches for 1:30 on each side.