9.24.18 Monday

Mob: Softball Piriformis/Lumbar Spine x2m

• Banded Traction Lumbar (Arch/Round + Rotations x10e)

(What’s the hardest thing about CrossFit?)

2 rounds:

PVC Hip Hinge x5e

KB Deadbug Iso Hold x30s ea

Jog 200m  

Skill: Hip Hinge Skill

2x5e

KB ½ RDL

RDL RDL to DL

Strength: Conventional Deadlift

1x5 @ 55%

1x3 @ 70%

1x1 @80%

3x1 @ RPE 8-9 + Wall Squat Breathing x5 breaths

WOD: For Time (14m CAP)

21 DL (205/135)

400m Run

18 DL

400m Run

15 DL

400m Run

12 DL

400m Run

Accessory: 3-4 sets

KB FR Walking Lunge x20y

Weighted SB Situp x12-15