Crossfit WOD

Warm up: Spine flexion and rotation drills

Strength:

A)Deadlift 5x5xelements WT

B-E) Deadlift 5x5x90%

MetCon: 20 minute AMRAP

5 burpees

10 lunges

15 situps

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Strength & Accessory WOD

Bench Press 3*5*70% 3RM (90%1RM)+2.5/5kg

Deadlift 3*5*70% 3RM (90%1RM)+2.5/5kg

 

MetCon: In Front of running clock, perform 3 Rounds for reps

30 sec Push Ups (scale up to ring)

30 sec KB Russian Swings (AHAP)

60 sec Push Ups

60 sec Swings

*90 sec rest between rounds.