Thursday

Main – CrossFit

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Warm-up

10 mins

(No Measure)

3 rounds
5 Wall Walks
5 Single Leg KB RDL each leg
10 Reverse Hypers

Movement Prep

3 mins – extra mobility between sets

Thoracic Bridge (No Measure)

2×5 each side

Weightlifting

35 mins

Deadlift (3 @ 70%, 3 @ 80%, 3+ @ 90%)

*Use 90% of 1RM to calculate weights

Shoulder Press (3 @ 70%, 3 @ 80%, 3+ @ 90%)

*Use 90% of 1RM to calculate weights

Metcon

Metcon (AMRAP – Reps)

2 min AMRAP
Headcutters (1.5/1)

Rest 1 min

2 min AMRAP
Dynamic Push-ups on KB

*scale to standard push-ups as needed

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