Warm-up: 3 Rounds of Row 400m, 15 Wallball, 15 KB Swings, 10 Good Mornings w/BB. Dynamic Stretch
Strength: Pendley Row / Deadlift
3 Reps of Pendley Row EMOM for 8 min.
then
3 Reps of Deadlift EMOM for 8 min.
WOD: CHRISTINE
For time:
3 Rounds
Row 500m
12 Deadlifts BW (If you scale note the % of BW that you use.)
21 Box Jumps 20″
The “CHRISTINE” workout is not technically one of CrossFit’s classic “Girls” WODs, but it has been posted (unnamed) on the CrossFit Main Site as the workout of the day (see 130902). The workout is attributed, by Mark Brinton, to “CrossFit North” (CrossFit’s very first affiliate – near Bellevue, WA USA). Brinton first cited it in the CrossFit Forum on June 7, 2006 as one of the workouts that gym used to “evaluate new members.” The original CHRISTINE used a 20” Box Jump.
Icing: Get 50 GHD sit-ups in as few sets as possible.