Friday the 13th

12
Mar

Friday the 13th

Hub City CrossFit – CrossFit

Warm-up

Deadlift Warm Up (No Measure)

2 rounds of:

10 Bend and Bow

10 Squat to Stand

5 Primal Pulls

5 Back Extensions

5 PVC Deadlift

5 PVC Good Mornings

then–>

3 rounds of:

5 KB Deadlift

5 Russian KB Swings

5 KB Sumo Deadlift High Pull

then–>

2 rounds of:

10 BB Deadlift

8 BB Bent Over Row

6 BB Strict Press

4 BB Biceps Curls

Weightlifting

Sumo Deadlift (5x5x5x5x5)

Metcon

Metcon (3 Rounds for reps)

With a Partner:

Partner 1 does exercise A while partner 2 does exercise B. Switch when Partner 1 is done.

Three 4 Minute AMRAPS with 1 minute rest between.

1st AMRAP 4:

A: 13 Sumo Deadlifts 225/155

B: ***Max Kettlebell Sumo DL High Pulls 70/53

1 MINUTE REST

2nd AMRAP 4

A: ***13 Thrusters 75/55

B: Dumbell Curl to Press (Choose a challenging weight)

1 MINUTE REST

3rd AMRAP 4

A: 13 Back Squats 135/95

B: ***Rolly Pollies

*** Item to score for the series.

Mobility

Couch Stretch

Barbell Bicep Mash

Lying Angels