Crossfit:

Warm up: Dead Bugs- 2x10, Thoracic Rotation- 2x10, Down/Up dog x 10

Deadlift- 5 @ 65%, 5 @ 75%, 5+ @ 85% Add 10-15# to your training max

Deadlift Negatives- 3x2 @50-60% - 5 sec descent

Paused Ring Rows- 4x10

Ab roll outs- 4x12

Crossfit Light:

1.

For time

30-20-10

Lunges (35/25#)

30 Sit ups

50m OH Carry after each round

2.

Tabata x 4

Jumping Squats

Push ups

Single leg plank