9
Jul
7/10/17
CrossFit Ferus – CrossFit
Warm-up (No Measure)
Mobilize Hamstrings & T-Spine before class:
200m jog or light 250m row
Group Stretch
Strength Specific Warmup:
1*10 at 40% DL
3*3 Warming up to your first working set at 80% DL
Deadlift (3-3-3-3-3-3)
First set starts at 80%. Build each set in weight as long as your form allows it. If the weight feels heavy and mechanics feel off pull back and work at 80% by performing each set in singles to focus on form.
Metcon (AMRAP – Rounds and Reps)
5:00 AMRAP
2-4-6-8-10-12-….
Plate Lunges 45/25
Push-Ups
Rest 3:00 before next WOD
Plate can be held anyway athlete chooses.
Metcon (AMRAP – Rounds and Reps)
5:00 AMRAP
2-4-6-8-10-12-……
Plate G2OH 45/25
Pull-Ups