Turn2CrossFit – CrossFit
Warm-up
Row 800m
Junkyard Dog
Wendler Week 4 Deload Week (Today is Deadlifts)
5 @ 40%, 5 @ 50%, 5 @ 60%
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes
10 Burpee Box Jump Overs
4 Three Position Sntach Pauses @ 115% of 1rm (1 second pause at each 1″ off ground, the knees, and in the hip crease, but don’t snatch)
10 GHD Hip Extensions
Try and develop an awareness of tension in your hamstring vs loss of tension in your hamstring
cool down
3 Minutes Air Assault Bike (minimum 30 Calories)
10 Super Slow Back Extensions