Hunters Creek CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

1:00 Perfect Kang Squats

Into…

2 ROUNDS

10 Barbell Good Mornings

10 Alt. Step-Back BB Lunges

10 Reverse Crunches (lying knee tucks)

10 Alt. Scorpion Stretch

:30 Hollow Hold

:30 Plank Hold

*After the warm-up, get a light to moderate-light weight on the bar and get ready to warm-up the full ROM of the DL with some load!

Strength

Deadlift (1×6 / 1×4 / 1×2)

DEADLIFT

1×6 @ 70% of 2RM (Light-Moderate)

1×4 @ 75%

1×2 @ 80%

*Deload Week Prior to Retest of 2RM Next Week — Move Well!

(Score is Weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

WORKOUT

4 SETS

AMRAP x 3 MINUTES

12 Deadlifts (185/135)|(135/95)

24 Sit-Ups

-Rest 1:00 b/t Sets-

*Start each AMRAP where you left off.

(Score is Rounds + Reps)