Friday the 13th


CrossFit Carolina Beach – Express Fit

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

AMRAC 4

10 air squats

20 sec plank hold

10 band pull-aparts

Main Lift

B: Deficit Sumo KB Deadlift (5 x 8-10 w/ 3 second eccentric deadlift)

Stand on 45lb plates

Accessory Lifts

C1: Single Leg Glute Bridge (5 x 8 per leg)

Glute bridge with one leg pointed up in the air.
rest 20-30 sec before other leg

C2: Reverse Sled Drag (5 x 1 lap)

Wear a belt and drag it backwards

Cash Out

C: Air Squat Tabata (AMRAP – Reps)

try to get the same amount each effort, so pace the first and hold that tempo!

Categories: WOD

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