Friday 3/7/2014 CrossFit workout of the day
Warm up
In 8 mins
5 Inch worms
5 scorpion stretches
5 iron cross
5 samson stretches
5 burpees
Strength/Skill
Dead Lifts
5-4-3-3-3
Build up to a moderate weight. Do not exceed 70% of your 1 rm
Training (Met-con)
For time
15-10-5
Dead lifts (225/155)
Ring Dips
Then
21-15-9
Dead lifts (185/125)
Hand Release Push ups
There is no rest between the different rep scheme’s. You must take off your own weights. The clock will continue to run. Score is your final time.
Scale options:
Scale weight on DL’S
Scale Ring dips with a band or on a box
2014 03 06