CF
Warm-up:
90 second calf stretch each side.
-then-
Primer:
Row 500m
50 Double Unders
Run 400m
-then-
Mobility for the WOD with Coach and explanation of workout/scaling/movements.
-then-
15 mins to warm up on the movements or longer if needed.
Metcon:
RX+
Event 2 at 2018 CrossFit Regional
“Linda”
10-9-8-7-6-5-4-3-2-1
Deadlift 295/220lbs
Bench Press 195/135lbs
Squat Clean 145/105lbs
Time Cap: 17 minutes
RX
“Scaled Linda”
10-9-8-7-6-5-4-3-2-1
Deadlift 225/185lbs
Bench Press 135/105lbs
Squat Clean 115/85lbs
Time Cap: 17 minutes
Scale as needed. Adjust weights as needed. You should be able to do 10 reps of each movements within a minute. For example, completing the round of 10s in 3 mins or close to it.
CF LITE
10-9-8-7-6-5-4-3-2-1
DB Deadlift
DB Bench Press
DB Squat Clean
Time Cap: 17 minutes
Scale as needed.
