CrossFit Workout 9/4/18 Tuesday

Warmup
3 rounds
10 Banded good mornings
15 air squats
A round of iron scap
:20 sorenson hold https://www.youtube.com/watch?v=THsDCzaod3M

Workout Warmup
5 rounds
3 not touch and go deadlifts up to 275/185
150 easy row
The pullup warmup
10 heavy russian twists

CrossFit Workout
3 rounds for time with a 15:00 cap
500/400m row
10 deadlifts 225/155
10 burpees over the bar
10 pullups

Coach’s Note
This workout should be moderately heavy. Make sure that the deadlifts are a weight you can use good form on. If you don’t have kipping pullups, work on kipping as a skill today.

Conditioning
1k time trial row. Make sure you’re warm for this. Can any guys go sub 3? Any girls go sub 3:30?

Lift
Every 2min x8 sets 2 back squats @70%

Skills
No skills. Do the row.