CrossFit Workout 2/8/18 Thursday

Warm-up
10:00 For as perfect movement as possible.
10 Kang Squats
1 Row technique progression (10 straight leg pulls, 10 quarter slides, 10 full slides)
Max l-sit hold on parallettes, up to :30. If you don’t have an l-sit hold, do a bent leg hold for up to :30

CrossFit Workout
For Time:
1000 m row
20- v-ups
800 row
15 v-ups
600 row
10 v-ups
400 row
5 v-ups

Lift
Every 5:00 by 5 rounds
5×5 deadlifts at 80% of your max. 

Structural
5 Rounds of:
10 Glute ham raises
10 Suitcase deadlifts each side.

Rest as needed