Saturday Sport

CrossFit 611 – Sport

Warm-up

10:00 Athlete Specifc Warm Up

(Note: Foam roll, myofascial; lax ball, etc)

To be done prior to 0730

Dynamic Warm-Up

10:00 @ Warm Up Pace

250/200m Row

:30 Banded Hamstring Floss/Side

12 Banded Alt Deadbugs

15/12 Cals (AB)

:60 Weighted Thoracic Roll (Foam roll upper back with plate extended in front and OH)

6-8 Dragon Flags w/ :03 Negative

Weightlifting

Build to load then….

Every :45 for 6:00 (8 Sets)

4-5 TnG DL @ 65%

Deadlift

Conditioning

With a running clock…

Tillman (Time)

7 RFT

7 Deadlifts (315/205 lb)

200 meter Sprint

15 Pull Ups

:45 Rest/Walk
Start @ 0:00

Metcon (AMRAP – Rounds and Reps)

@ 25:00

10:00 AMRAP

5 SHSPU

10 Ring Dips

15 Push Ups

30 DU

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