06/20/2016

Bitterroot CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Run to 100m, 10 air squats

Run to 200m, 10 burpees

Run back to 100m, 10 air squats

Then 3x

-10 Hip ext.

-10 Push-ups

-10 Good mornings

-10 Box dips

-10 SDHP (light)

-10 Sit-ups

Weightlifting

Deadlift (1)

5 rounds for max reps of:

1-½ bodyweight deadlifts

Dips

Scale 1:

4 rounds for max reps of:

1X bodyweight deadlifts

Strict Dips, banded

Scale 2:

As written:

MMS:

5 rounds for max reps of:

1/2 body weight DL

Dips

Ring Dips (1)

Deadlift (1)

Ring Dips (1)

Deadlift (1)

Ring Dips (1)

Deadlift (1)

Ring Dips (1)

Deadlift (1)

Ring Dips (1)