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Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Sumo Deadlift

10 x 2

*Emom style

Find a weight you can move quickly and fast. 6RPE

Add a band

Conditioning

5 rounds

:10 cal row SPRINT

20 Russian KBs (go heavier KB than you usually do. Focus on hip drive)

UB max push ups- If rhythm breaks or you have to raise you butt and pause, you’re done

200m jog (this is your active recovery)

Push-ups

Accessory

3 sets

20 good mornings (hold a light KB in Goatbag position or use band behind neck)

6 GHR

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