Group Class Workout
Warm Up: 30/21 Cal Machine. Get Warm! 20 scorpions
2 Rounds: 20 KBS Russian (light), 12 Pushups
Finish with: 1 Min Banded Hamstring Stretch, 20 PVC PT
Strength: Find 1RM Max Deadlift. Check your Ego.
Lean: 5×5 Deadlift 14 Min Time Cap
Metcon:
Welded
Buy In: 500m Row/Ski
30 AbMat Sit Ups
30 Pull Ups
30 AbMat Sit Ups
20 Power Cleans 115/80
30 Ab Mat Situps
10 S2OH 115/80
30 AbMat Situps
Adv: 135/95
Crossfit Lean
15 Min AMRAP
400m Run
50 Russian Twists 20/16
40 Med ball slams 20/16
30 Push ups
Mobility of The Day: hip capsule mobilization
Improves: back squat, deadlift back, hip pain