10.1.19 Tuesday

October 1, 2019

Mob:

Folder in Bin Please =) + Corrective Sheet

SB: Hip Flexors/Glutes x2m

Banded Knee Tuck x45s ea

Do you carry a water bottle with you at work?

2 Rounds:

Bird Dogs x5e (3s Pause)

KB Deadbug Hold x30s ea

Box Jump x5

Skill: Hip Hinge

PVC Hip Hinge 1x5e

PVC RDL 1x10

KB RDL 1x10

BB RDL 1x10

Strength: Deadlift **PR TRacker**

w/u: 3x2-3 (40-60%)

12m to Establish 1 Rep Max or Heavy Single for the Day

WOD: 3 Rounds For Quality

Sled Drag x100y

Weighted Plank x45s - 1m

Farmer Carry x100y

Tags:

crossfit buffalo

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