CrossFit Pineville – CrossFit
Warm-up
3 sets:
7 step-back lunges/leg
7 single-leg KB deadlifts/leg
:30 plank hold
1 set:
10 good mornings
10 deadlifts
10 Kang squats
– Use an empty barbell.
5 sets:
3 deadlifts
– Build in load to your first working set.
– Rest 1:00-1:30 between sets.
Weightlifting
Deadlift (5×3)
15 min to complete
Increase loading across as many sets as possible.
These should be touch-and-go reps.
Begin the first set around 70-75% of your 1-rep max deadlift.
Metcon
Metcon (Time)
6 RFT
9 DL (225/155)
100m Farmers Carry (50/35)
12 min cap
DL load should be moderate to light.
Jog on farmers carry if you can