Friday - CrossFit

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Deadlift (5RM)

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 smooth 5RM.  Once you feel like your posture is going, stop.

Metcon (AMRAP - Reps)

3 Rounds:
5 S2OH 135/95
6 Air Squats
7 KB Swings 32/24
Rest 1 Minute

Don't stop moving!

Post-Class Accessory

3x15 Reverse Hyper
5x5 Glute Ham Raise/Negatives

Dan Shrum