*CrossFit Kids will be cancelled this Saturday the 23rd.

WOD:

1) Back Squat: 3 reps Every 2:00 x 5 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) Dumbbell Stiff Leg Deadlift: 10 reps Every 2:00 x 5 sets

Perform this as a continuation of your Back Squats starting at 10:00 on the clock. Load as deemed fit, focus should be more on stretch and positioning than max loading. This is a STIFF LEG Deadlift, literally, knee locked out, no bend at all, this movement is entirely a hip hinge, nothing else.

3) 3 rounds AQAP:

400m Run

35 Air Squats

21 Russian Kettlebell Swings 53/35

Extra Work:

4) Waiters Walk: 400m

Heavy as possible, but keep it under 10 minutes. Switch sides every 100m. Keep track of time and attempts to complete.

5) Single Leg Hip Thrusts: 3 sets of 15/side

Rest 90-120 seconds between sets. All 15 reps on 1 side before switching to the other. Add load if able.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE