Skill Practice / Lifting
Warm Up
3 Rounds:
150m run
10 HSPU (to 1 abmat, kipping)
10 GHD sit-ups
150m run
10 muscle-up transitions (sit in blue band)
10 back extensions
Sumo Deadlift
115×5, 135×5, 155×10
Press
58×5, 68×5, 76×5
CrossFit Buy In
100 sledgehammer strikes, 10#
CrossFit Workout of the Day
5 rounds for time:
5 front squats, 135#
10 ring dips, red band
9:06.
CrossFit Cash Out
1RM turkish get-up
62# barbell, up and down, both sides.
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