CrossFit Valitus – CrossFit
Warm-up
3 Sets For Quality:
:20 Second Hip Extension Hold
:5 Goodmornings
:5 Romanian DL
Deadlift (E2MOM)
Deload
5 @ 65% + 5 3-Sec Supermans
5 @ 70% + 5 3-Sec Supermans
5 @ 75% + 5 3-Sec Supermans
3 @ 65% + 5 3-Sec Supermans
3 @ 70% + 5 3-Sec Supermans
1 @ 75% + 5 3-Sec Supermans
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
10 Burpees
20 Russian Kettlebell Swings (53/35)
300 Meter Row
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