Monday

9
Feb

Monday

VIP CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

EMOM X 8 MINUTES:

MIN 1 – Row (EZ then Moderate)

MIN 2 – SLOW Bootstrappers Squats

MIN 3 -3 RDL + 3 Bent Over Row

MIN 4 – Barbell Back Rack Box Step Ups

Gymnastics

Push-ups (Week 6 – day 1)

Strength

Deadlift (Build to Heavy 5-Rep Deadlift)

ON A 15:00 RUNNING CLOCK…

Build to Heavy 5-Rep Deadlift

(Score is Load)

Workout

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
*BW DL should be considered relatively light and done unbroken.

(Score is Time)