Wednesday - CrossFit
Coach's Warm Up/Mobility
Deadlift (2-2-2 Ascending)
Reset at the bottom of every rep.
Increase speed once you get passed the knee.
Aggressive butt squeeze at the top.
May only drop last rep
Work up to a heavy double for the day.
Once you reach 85% and above put on a belt.
25 Shoulder 2 Overhead 115/75 (135/95)
50 Burpee Box Overs
75 Walking Lunge Steps (Overhead 45/25)
100 Double Unders
25 Min Cap
Scale the S2OH appropriately.
3x10 GHD Sit Up
3x5/arm Turkish Get Up