CrossFit Workout 8/10/18 Friday

Warmup
4 rounds
10 banded good mornings
:30 partner assisted t-spine opener
:20 weighted plank

Workout Warmup
5 rounds of
5 deadlifts, building above workout weight
wall strike drills
5 burgerner situps 

CrossFit Workout
AMRAP 10:00
10 deadlifts 225/155; 185/125; 135/95
150 run
10 v-ups/ghd situps
100 double unders

Coach’s Note
Pick a deadlift weight that you can do 10 unbroken at with good form. The double unders should take no longer than 2:30. Scale the double unders to 150 single unders.

Conditioning
30:00 Around the world
2:00 of easy movement
an isometric hold

then

10:00 unbroken sled drag.

Lift
5 sets of 4 Behind the neck push jerks @ 75-80%

Skills
EMOM 10
4 pistols/side