CrossFit Carolina Beach – Express Fit
Warm-up
A: Warm-up (No Measure)
3 rounds not for time
10 banded pull aparts
10 air squats
2 inchworms
Main Lift
B: Landmine Romainian Deadlift (4 x 8-10 per side)
https://www.youtube.com/watch?v=rzJse5Ds98k
Accessory Work
C1: Kettlebell Swing (Russian) (5 x 8-10)
C2: Hanging Knee Raises (5 x 8-10)
Hang from a bar anyway that is comfortable. Pull knees to above parallel.
D: Delt Burner 4 (3 x 5)
Front raise, hold 1 sec
Retract to lateral raise position,
Hold 1 sec
Lateral raise, hold 1 sec,
Push to front raise position,
Hold 1 sec