171 CrossFit – Mon, Sep 18
Warm-Up
Warm-Up
<p>3 ROUNDS</p><p>:45 Cardio (increase speed each round)</p><p>10 Glute Bridge Alt. Marches</p><p>5 Cat/Cows</p><p>5/5 Single Leg RDLs (option for staggered or split stance RDLs!)</p>
Strength – All
Deadlift (12-10-8-6-4*)
<p>*Start Moderate+ and build past workout weight.</p><p> </p><p>(Score is Weight)</p>
Workout – Performance
5 SETS (Time)
<p>Cardio Choice*</p><p>6 Deadlifts (315/205)</p><p> </p><p>-Rest 1:00 b/t each Set-</p><p> </p><p>*Cardio Choice Options:</p><p>18/14 Cal Row</p><p>15/12 Cal Bike</p><p>15/12 Cal Ski</p><p> </p><p>(Score is Slowest Set)</p><p> </p><p>KG BB: (143/93)</p>
Workout – Fitness
5 SETS (Time)
<p>Cardio Choice*</p><p>6 Deadlifts (205/145)</p><p> </p><p>-Rest 1:00 b/t each Set-</p><p> </p><p>*Cardio Choice Options:</p><p>15/12 Cal Row</p><p>12/10 Cal Bike</p><p>12/10 Cal Ski</p><p> </p><p>(Score is Slowest Set)</p><p> </p><p>KG BB: (93/65)</p>
Optional Cool Down
2-3 SETS FOR QUALITY
<p>50m EZ Walk</p><p>5/5 Sciatic Nerve Floss</p><p>10/10 Glute Bridge-Ups</p><p>:30 Glute Bridge Hold</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
