December 7th 2017

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

Coaches choice stretches

3 rounds of:

20 Birddogs

10 Super Mans

30″ Plank

Prep for the deadlift

Strength Gainz

Deadlift

Every 3 minutes x 14 minutes

3 Deadlifts @80%

If you dont have a max, just use something that feels kind of “heavy”

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 minutes of:

25 Calories Rowed

20 Push Press @75, 55

15 Ring Rows

10 Box Jumps

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