CrossFit Indian Trail – CrossFit

Deadlift warm up (No Measure)

2:00 bike/row/run/ski
spiderman rocks (calf, hip flexor – be dynamic)
standing kang squats (8x)
deadbugs (10x alt.)
bird dogs (10 alt)
banded good mornings (15-20x)
banded pvc deadlift (red/black band attached to rig) (10-15x)
Bulgarian split squats (8-10x/leg)

Deadlift (5-4-3-2-1-8-8

)

5 Deadlift @ 6/10 RPE

4 Deadlift @ 7/10 RPE

3 Deadlift @ 8/10 RPE

2 Deadlift @ 9/10 RPE

1 Deadlift @ 10/10 RPE

8 Deadlift @ 7/10 RPE

8 Deadlift @ 8/10 RPE

score will be 1×1. Put sets of 8 in notes

Buffalo Wild Wings (2 Rounds for time)

2 sets

9-6-3

Hang Squat Clean (155/105) (115/85)

Strict Chest to Bar Pull Ups (strict pull ups)

rest 1:1 b/t sets-

Time cap 5 minutes per set