CrossFit – Mon, Jan 30

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-23255051-7fff-bb26-dae3-1d2fce490a29">200m Group Jog</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-23255051-7fff-bb26-dae3-1d2fce490a29">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-23255051-7fff-bb26-dae3-1d2fce490a29">3 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-23255051-7fff-bb26-dae3-1d2fce490a29">10 Banded Dante Rows</span></p><p dir="ltr"><span id="docs-internal-guid-23255051-7fff-bb26-dae3-1d2fce490a29">10 Alt. Banded Deadbugs</span></p><p dir="ltr"><span id="docs-internal-guid-23255051-7fff-bb26-dae3-1d2fce490a29">10 Banded Hip Pull Throughs*</span></p><p dir="ltr"><span id="docs-internal-guid-23255051-7fff-bb26-dae3-1d2fce490a29">10 Arm Haulers</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-23255051-7fff-bb26-dae3-1d2fce490a29">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-23255051-7fff-bb26-dae3-1d2fce490a29">200m Group Jog</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-23255051-7fff-bb26-dae3-1d2fce490a29">*Band attached to the rig at hip height. Face away from the rig while holding the band between the legs. Hinge back then squeeze the glutes/flex the quads to pull the band through the legs, finishing in a tall, neutral position. </span></p><p><br /> </p>

Strength – All
Deadlift (4-4-4-4*)
<p dir="ltr"><span id="docs-internal-guid-e095ee75-7fff-f524-2c0e-11368f476d4d">*Start Heavy and build to Heavy+.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e095ee75-7fff-f524-2c0e-11368f476d4d">Week 5 of 7 (Oly Cycle)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e095ee75-7fff-f524-2c0e-11368f476d4d">(Score is Weight)</span></p><p><br /> </p>

Workout – Performance
Metcon
<p dir="ltr"><span id="docs-internal-guid-f948e0cc-7fff-98e3-4b89-c3b2f244b3e7">AMRAP x 12 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-f948e0cc-7fff-98e3-4b89-c3b2f244b3e7">2 Rope Climb*</span></p><p dir="ltr"><span id="docs-internal-guid-f948e0cc-7fff-98e3-4b89-c3b2f244b3e7">5 Deadlifts (275/185)</span></p><p dir="ltr"><span id="docs-internal-guid-f948e0cc-7fff-98e3-4b89-c3b2f244b3e7">25 Sit-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f948e0cc-7fff-98e3-4b89-c3b2f244b3e7">*2 Rope Climbs can be subbed for 6 Strict Pull-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f948e0cc-7fff-98e3-4b89-c3b2f244b3e7">(Score is Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f948e0cc-7fff-98e3-4b89-c3b2f244b3e7">KG BB: (125/85)</span></p>

Workout – Fitness
Metcon
<p dir="ltr"><span id="docs-internal-guid-12531ddd-7fff-d9a3-af57-601e7077923e">AMRAP x 12 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-12531ddd-7fff-d9a3-af57-601e7077923e">3 Strict Pull-Ups*</span></p><p dir="ltr"><span id="docs-internal-guid-12531ddd-7fff-d9a3-af57-601e7077923e">5 Deadlifts (205/145)</span></p><p dir="ltr"><span id="docs-internal-guid-12531ddd-7fff-d9a3-af57-601e7077923e">25 Sit-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-12531ddd-7fff-d9a3-af57-601e7077923e">*3 Strict Pull-Ups can be subbed for 1 Rope Climb</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-12531ddd-7fff-d9a3-af57-601e7077923e">(Score is Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-12531ddd-7fff-d9a3-af57-601e7077923e">KG BB: (90/65)</span></p>