Hefty

CrossFit Texarkana – CrossFit

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General Warm up (No Measure)

3-5 Min foam roll

2 min Cardio.. Run, Row, Bike, single unders, jumping Jacks, or combination of movements.

Deadlift Warm Up (No Measure)

5 Cat Cow

10 Alt. Dead Bugs

10 Alt. Bird Dog

10 Glute Bridges

2 Rounds

5 Hip Hinge with PVC

5 Slam Balls

5 Slam Ball Cleans ( Med Ball Cleans)

With Barbell

10 RDL

10 Bent over row ( no rounding of the back)

5 Deadlifts at 50% of 1 Rep Max

Sumo Deadlift 531 (333) (5,3,3,3)

65%X5

70%X3

80%X3

90%x3 +

Metcon (Time)

10-1 Deadlifts 225/155

1-10 Toes to Bar

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