30949 Jay Dr.
Spanish Fort, AL 36527
Charlie: 251-895-8288

Deadlift Day

March 11, 2015

Main – CrossFit

“Surely goodness and mercy shall follow me all the days of my life, and I shall dwell in the house of the Lord forever.” -Psalm 23:6

Lifting Warmup (No Measure)

500m Row

Roll Out (Quads, Glutes, Back/Lats)

Wrist Circles 10-15 Each Direction

Arm Circles 10-15 Each Direction

Walking Lunge w/ Twist 30 Total Reps

Deep Squat Hip Stretch 30-40 Sec

Air Squats (As Many As Your Age)

PVC Pass Throughs 15-20 Reps

Sit-Ups 30-40 Reps

Weighted Good Mornings 10-15 Reps

Deadlift (1 REP MAX)

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

10 Deadlifts 185/135

10 Box Jumps

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