9/20/2019

Mobility

2 rounds:
15 Air Squats
30 seconds of Left Thread the needle
30 seconds of Right Thread the needle

2 rounds:
1 min. of Prone Press up
1 min. of Pigeon pose (L)
1 min. of Pigeon pose (R)

3 rounds: (using empty barbell)
10 RDL
10 Bent over Barbell Row
10 Front Squat

(10-15 min)

5 x 10 Deadlift week 1

Score Type:: Total Weight

Description:

Every 3 min x 5 rounds:
10 Deadlift
*using ninja silence so that the barbell makes little to no noise from contact with the ground

(15-20 mins)

9/20/2019 - Benchmark Test

Score Type:: Total Time

Description:

DB Diane
21-15-9:
KB or DB Deadlift (50/35)
HSPU

(15 min cap)

CrossFit446