CrossFit Salem South – CrossFit

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1: Deadlift Warm Up (No Measure)

Before Class

1,000m Row

With Class

Knuckle Dragger Walk

High Kicks

10 Slow Squats w/Jump up

15 Super mans

20 birddogs

Lunge stretch, elbow to floor

Torso twists
Bird Dog exercise

https://youtu.be/wgOuR7YrwtM

2: Deadlift (Every 90 sec for 10 rds – 2 reps (dead stop reps))

Dead stop reps, no touch and go. This will reduce the weight you can lift as each pull is like the first one. Build to a max set across the 10 sets.

Deadlift Technique vid

https://youtu.be/wYREQkVtvEc (start @ 3:10)

3: Metcon (Time)

Complete for time: (Max 20:00)

500m Row

50 Thrusters (45/35 bar)

400m Row

40 Toes to bar

300m Row

30 Thrusters

200m Row

20 Toes to bar

100m Row

10 Thrusters
scale as needed