CFT – CrossFit
10 Banded Good Mornings
10 Tuck Hang Shoulder Retractions
30s Pigeon Stretch/Side
Max Strict Pull Ups
Note Heaviest 3 Deadlifts
Comment sets/reps in note section.
Strict Pull Ups→Banded Pull Ups→Ring Rows
Perform 1 set of Max Strict Pull Ups or your variation, then immdeiately perform your Deadlifts. Rest 2:00 minutes after each set. Increase weight over the 4 sets.
20 Wall Balls 20/14
15 Russian KB Swings 32/24
Wall Ball→Air Squat
KB Swing→Reduce Weight
Break up your sets early on in the workout if you feel like its going to effect you in the later rounds. Maintaining your pace as the workout progresses is ideal. Use the first round to guage, and increase from there. Have a goal with how you want the workout to go. This could be to go unbroken with the wall balls, and kb swings or maybe its to break them up into short sets?