Thursday - CrossFit



Coach's Warm Up/Mobility

Romanian Deadlifts (5x9 @ 27% of Deadlift)

Deadlifts starting at the hip and finishing at the mid shin.


Metcon (Time)

Wall Ball 20/14
Ring Dip

For Time.

Any style of dip will do.
Start with the most difficult variation and then scale it down to finish.

Ex. Dips on a box: Use one box for your hands, one for your feet.  Once you start failing, or can't achieve proper ROM, take your feet off the box.

Post-Class Accessory

L-Sit - 2 Min Total
3 x :30 Farmers holds

Work to a max weight for the farmers.

Dan Shrum