NEW WEBSITE: www.crossfit-yelm.com
Warm-up:
25 calorie Row
10 Pvc Pass thrus and good mornings
Personal FMS Drills
Do one round between each of your sets of Deadlifts
DEADLIFTING AND SINGLE LEG SQUAT PATTERN
http://www.themovementfix.com/day-16-deadlifting-with-single-leg-squat-pattern/
10 straight leg raises with core activation
15 single leg squat patterns (5 each position) each leg
Strength:
DELOAD WEEK
Deadlift
3-3-3-3-3
70% of your 1 rep max for all 5 sets of 3 reps
remember to do you FMS Drill above 1 round between each sets of deadlifts
Metcon:
3 rounds for time of:
Run, 400 m
15 Squat Snatches, 75 lbs
9 Handstand Push Ups (Strict)
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