CrossFit
Warm-Up / Skills
Dynamic Group Warm-up
Strength
Exercise: Deadlift/lbs
Reps: 5@65%, 5@75%, 5plus@85%
Comment: Add 10lb to week 1
Metcon
6min AMRAP x2
5 Deadlift 225/155
10 ABMAT
20 Unbroken Double Unders
“5 Burpee penalty for missed ubdu”
Rest 2 min
Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs
Comment: The Tabata will be done after the
rest between the two AMRAP’s
Metcon
Tabata
Jumping Lunges
“2 min rest before starting
2nd AMRAP “
Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs
Comment: Count is 1 for 1