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