Wednesday

CrossFit Resurgence – In-Person WOD

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Warm-up

Warm-up (No Measure)

3 SETS (6:00 CAP)

5 Slow Bodyweight Good Mornings

10 Alt. Reverse Lunges (deep step back)

5 Slow “Descent” Deadlifts (Start w/ Light Weight, Add Each Round)*

10 Scap Pull-Ups

*Trace body with bar under a controlled descent each rep.

-Walking Rest & Add Weight b/t Sets-

Strength

Deadlift (10-10-10)

10-10-10*

Deadlift

*Start light build to moderate.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

6 Deadlifts (225/155)|(155/125)*

:30 Deadlift Hold

12 Wall Ball Reverse Lunge (20/14)|(14/10)

12 Pull-ups

*Deadlifts must be unbroken.

(Score is Rounds + Reps)