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Krewe du CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

EMOM X 10 MINUTES:

MIN 1 – Row (EZ then Moderate)

MIN 2 – SLOW Bootstrappers

MIN 3 – Tempo Barbell Good Mornings @3111

MIN 4 – 3 Barbell RDL, 3 Bent Over Row, repeat

MIN 5 – Barbell Back Rack Box Step Ups

Strength

Deadlift (TNG 1×5)

15:00 to build to Heavy set of 5 TNG.

This should be significantly heavier than your workout weight.

Workout

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
BW DL should be considered relatively light and able to be done unbroken.

Last Seen 1/25/19.

Scales:

Row:

Deadlifts:

Stack plates to reduce distance to floor, or switch to Sumo DL or Back Squat from rack

Scale to 2:15 of a monostructural movement, running or biking are options

Box Jumps:

Reduce height and/or do Step-ups