181204

Carlisle CrossFit – CrossFit

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Performance Care Lower Body

Warm-up (No Measure)

10 min AMRAP for Quality

25′ Ostrich Walk

20 Weighted box steps (10 ea leg)

10 Banded Squats

10 Banded Walks each direction

10 Banded Good Mornings

Weightlifting

Deadlift (3-3-3-3-3)

70-80-85-90-95+

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

LVL 3(RX)

7 Deadlifts (225/155)

7 Bar facing/Bar Over Burpees

7 Toes 2 Bar

LVL 2

7 Deadlifts (205/135)

7 Bar facing/Bar Over Burpees

7 K2E/K290

LVL 1

7 Deadlifts (185/125)

7 Bar facing/Bar Over Burpees

7 V Ups

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