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  • crossfitweld

07/31/2018

Warm Up

2 Rounds

- 1 min row - 10 staggered DB deadlifts (5 each) - 2 x 10 sec HS hold + 3 sec eccentric - 5 KB jefferson curls


Strength - 4 x 8 RDLs


Conditioning

12 min AMRAP - 12 Deadlifts @ 155/105 - 4 strict HSPU - 12 renegade rows 50/35 - 4 strict chin-ups - 12 hollow rocks

Core 9 min AMRAP

- 2 x 1 partial TGU (sit-up only) + 1 TGU - 30 sec superman hold - 15 sec box L-sit hold - 30 sec Dball hold - 15 GHDSU

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