Never Doubt – CrossFit
Warm-up
8 minutes
3 way toe taps x5/5
Plate Ground to Overhead x10
Rollback to straddle x5
Single Leg RDL x5/5
Strength
A. Deadlift with barbell on 2×45# plates: 3-3-3-3, 2 warm up sets and then start. Finish strong at the top. These should not be fighting sets
*https://www.youtube.com/watch?v=P-Ir835AWhQ that is rack pull, You can do this or add weight to your bar and then put down one 45# plate on the floor. Roll your bar up onto the plates and pull from there (~3″ off the ground)
B. 4 rounds
B1. DB Walking Lunges x50′, rest :60 (2x DBs)
B2. 10 DB Squats, rest :60 (2x DB on shoulders)
B3. :20 RKC plank (focus is squeezing everything as hard as you can for the full :20)
C. Banded Hamstring Curls 4×25, rest :60