Friday 10/1/2021

CFD – CrossFit

Accessory

Metcon (No Measure)

4 sets

8 DB/KB Bulgarian split squat (right leg)

8 DB/KB Bulgarian split squat (left leg)

8 DB/KB Single leg RDL (right leg)

8 DB/KB Single leg RDL (left leg)

-rest as needed between sets-
Keep leg propped up on bench for RDLs

Metcon

Metcon (Time)

For time

10 Deadlifts 225#



20 HSPU

10 Deadlifts



30 Wall Balls 20#/14#

20 HSPU

10 deadlifts



400m run

30 Wall balls

20 HSPU

10 Deadlifts



50 Burpees

400m run

30 Wall balls

20 HSPU

10 Deadlifts
Time cap: 25 minutes

Attack the wall balls in big sets; the HSPU and deadlifts in smaller sets

Modifications:

HSPU – abmat; abmat+ plate; pike push ups; hand release push ups

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