PREPARATION:
- Row/Bike/Ski for 25/20 Calories
- 20 Rubber Band Lat Pulls
- 10 Good Mornings
- 5 Inchworms
- 5 reps of Deadlift @ 40%
STRENGTH:
Deadlift as follows:
- 5 reps @ 50%, 60%, 70% and 80%
then, perform Rack Pulls from just below the knee to full lock-out:
- 4 reps @ 85%
- 3 reps @ heavier
- 2 reps @ heavier
- 1 rep @ heavier
- 1 rep @ heavier
Met-Con WOD:
From the minds at CrossFit New England, our modified version is:
Every 4:00 for 5 rounds:
- 5 Pull Ups
- 7 Toes to Bar (or Knees Up)
- 9 Deadlifts @ 185/135 (or 55% of Max)
- 12/9 Calorie Row/Bike/Ski
DICFIT 