Dead Air

CrossFit Texarkana – CrossFit

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DeadLift Warm up

3-5 min Foam Roll

200m Row

10 Alt Dead Bugs.

10 Glute Bridges

5 Bear Crawl Roll Backs

Barbell warm up

5 RDL

5 staggered RDL ( 5 each side)

5 front squats ( 2 second hold at the bottom)

5 Good mornings

Sumo Deadlift (5,5,2,1,?)

Suggested progression

50%X5

60%X5

75-80%X2

90%X1

Looking for 1 Rep Max.

Limit Max effort to 3 attempts

WM: Metcon (AMRAP – Rounds and Reps)

Dead Air

15 min AMRAP

250/200m Row

12 Ring Dips

24 Air Squats

12 Deadlifts, 185/125 lbs

Posted in WOD