Warm Up
3 Rounds
3 Inchworm to Plank
12 Alt Samson Lunges
6 Hips to Wall
12 Alt Dead Bugs
Strength
Deadlift (25 min)
Prep: 1×10 RDL w/bar, 3×5 working up
Work: 4×5 at same weight
Met Con – in teams of 3 (15 min cap)
5 Rounds
9 Deadlifts (M:275/225/185/135, W:183/153/123/93)
12 Weighted Step Ups (45/25 lb plate at chest, 6/side)
15 Ab Mat Sit Ups
Reminder:
Celebrate the end of the 2018 Open with CFDC!
When: Saturday, March 24th at 4PM, after heats end @ H St location
Where: RedRocks on H St
