Wed: Dead Sprint

In Latest WOD by Eric Griffith0 Comments

CrossFit Brigade – CrossFit

Warm-up

DROM3 (No Measure)

Hollow Hold/Back Extensions

PushUps/Bridges

Rolling Vs (advanced candlesticks)

High Knees & Arm Circles

Buttkickers & Hi Jack/Hi Jill

Forward Lunges & Up/Back/Overs

Lateral Lunge Stretches & Mtn Climbers

Weightlifting

Deadlift (5×3)

15 minutes to build or go across – athlete choice

Metcon

Dead Sprint (CFNE) (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 18:

7 Deadlifts (225/155)

100 Meter Run

10 Wallballs (20/14# to the 10′)

Partners complete full round, then switch.

Mobility

Mobility for Lower Half (No Measure)

1 Min Foam Roll Each: Hip Flexors, Glutes, Quads, Sides of Legs

Then 1 Minute Holds of Pigeon, Couch Stretch, Straddle and Supported Bridge

Leave a Comment