CrossFit – Fri, Nov 3

231103 (Time)

-RX-
6 rounds for time:
9 deadlifts (155/225 lb)
100-m double-KB farmers carry
– Athlete chooses the farmers carry load.

– INTERMEDIATE –
6 rounds for time:
9 deadlifts (105/155 lb)
100-m double-KB farmers carry
– Athlete chooses the farmers carry load.

– BEGINNER –
6 rounds for time:
9 deadlifts (55/75 lb)
50-m double-KB farmers carry
– Athlete chooses the farmers carry load.

General Warm-up

2 sets:
:30 easy pace
:20 moderate pace
:10 fast pace
– Row, ski, or air bike. Perform on one machine OR switch after :60.

2 sets:
5 elbow-to-instep/leg
:30 unweighted good mornings
5-10 step back lunges/leg
5-10 single-leg toe touches/leg
50-m double-KB farmers carry

Stretching

1 set:
1:00 pigeon pose/side

– AT-HOME – (Time)

6 rounds for time:
18 DB deadlifts (35/50 lb)
100-m DB farmers carry
– Athlete chooses the farmers carry load.