Warm-up: 2 Rounds – 10 Suitcase KB DL (100/70lbs), 10 Dips, 20 Duck Walk Steps, 10 Backward Lunges, 10 Frankensteins
Deadlift: Speed DL every 30s for 15 rounds @ 60% of 5RM (get set under tension before each pull)
Single Leg Glute Bridge: 2×15
Sled Drags: 3 Trips – Heavy!
MetCon – 10!:
Jumping Air Squat
100 Double Unders
The heat is on at CrossFit Ktown! Just in time for that fabled Christmas Party 2010 this Sunday at 6:00PM, eh?
I can feel the fire,