Sunday

CrossFit 611 – IronFit

Warm-up

Warm-up (No Measure)

2:00 Row — focus on long, slow strokes

Into…

AMRAP x 4 MINUTES

:15/:15 Side Plank (L/R)

8 Wide Stance Toe Touches (opposite hand to opposite foot)

8 Alt. Reverse Lunges

8 KB Romanian DL

8 Glute Bridge-Ups (:01 pause at the top)

Strength

Deadlift (10-10-10)

EVERY 2:30 FOR 3 SETS*

10 Tempo Romanian Deadlifts (30X1)

1:00 Plank Hold

*Increase every round. Keep weight light-moderate.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

10 Deadlifts (115/75)

15 Sit-ups

-1:00 Rest-

AMRAP x 4 MINUTES

7 Deadlifts (135/95)

10 Sit-ups

-1:00 Rest-

AMRAP x 3 MINUTES

5 Deadlifts (155/105)

7 Sit-ups

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