Warm-up
5 min AMRAP
10/8 cals AB
10 empty bar deadlifts
10 step-ups
Mobility
Box mobility
CF Strength
10 min EMOM
Evens – 5 deadlifts between 50 and 60%
Odds – 3 high box jumps
Classic speed day. In order for that to be the case, find a weight that is going to be challenging to move quickly for 5 reps. Not something heavy hat you are forcing yourself to hang out. If it is too heavy, we aren’t working our speed muscles, we are working our strength muscles. With the small rest between, we don’t want that to be the case.
CF WOD
“Manic”
3 rounds
100′ walking lunge
20/16 cals AB
200m farmers carry (53’s/35’s)
30 sit-ups
20 min cap
Grunt work. Keep your head down and work through it.
