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Pull, Squat, Run (5/5/17)

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GROUP CLASS WORKOUT

Warm Up:
Pose Method drills
20 leg swings (each leg)
2 Rounds:
25 banded good mornings
8 tempo squats15 Russian kettle bell swings
10 calorie machine (sprint)
Finish with:
20 scorpions
3 Rounds (trainer guided):
4 deadlifts (increasing weight)
4 goblet squats

MetCon:
CrossFit & CrossFit Lean:
6 Rounds
5 deadliest @75-80%
10 goblet squats (70#/44#)
400 meter run
*Rest as needed in between rounds but no longer than 3 minutes.

Cooldown:
4 minutes
Lacrosse ball or foam roller smash focusing on lower back, glutes, and hamstrings