Warm-up: 1/2 Tabata Goblet Squat, HR Push -up, Jump Rope. Dynamic Stretch
Romanian Deadlift
Strength: Romanian Deadlift
6 Reps EMOM for 6 min.
L1: Start at 40% of Back Squat 1RM work up to 70%
L2: Minus 10%
L3: WAW
“Ya, if we CrossFit.”
WOD: SNOWMAN
For Time:
50 Double Unders
Then 10-9-8-7-6-5-4-3-2-1 Reps of:
Slamball 40/30
T2B
HR Push-ups
50 Double Unders
Icing: 30 GHD Situps