DEAD BOX RUN

CrossFit Unleashed – CROSSFIT

Warm-up

WARM UP 3 (No Measure)

100M JOG

high knees

butt kicks

side shuffle

karaoke

knee hugs

DROM (arms circles and kicks all 3 directions).

10 shoulder dislocates with PVC.

active shoulders, long arms (no bent elbows), open chest

10 over head pass through with PVC with active shoulders

5 overhead squats with PVC

Burgener Warm-up

3 RDS

5 KB SWINGS

5 LUNGES EACH LEG

5 SUPERMANS

5 SIT UPS

STRENGTH

2 Snatch Pulls+1 muscle Snatch +1 Power Snatch (2 @60, 2 @70, 3×3 @75%)

Metcon

Metcon (Time)

1 DEADLIFT @ 90%

10 BOX JUMPS 24/20

800M RUN

2 DEADLIFT @ 80%

10 BOX JUMPS 24/20

200M RUN

3 DL @ 70%

10 BOX JUMPS 24/20

400M RUN

4 DEADLIFT@ 60%

10 BOX JUMPS 24/20

200M RUN

5 DEADLIFT@ 50%

10 BOX JUMPS 24/20

800M RUN

FOR TME

Deadlift

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