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CFT – CrossFit


3 Sets:

10 Banded Good Mornings

10 Tuck Hang Shoulder Retractions

30s Pigeon Stretch/Side


Metcon (Weight)

4 Sets:

Max Strict Pull Ups

3 Deadlifts

R: 2:00

Note Heaviest 3 Deadlifts

Comment sets/reps in note section.

Movement Options.

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.


Metcon (Time)

5 RFT:

20 Wall Balls 20/14

15 Russian KB Swings 32/24

50 Double-Unders

Movement Options.

Wall Ball→Air Squat

KB Swing→Reduce Weight

Double-Unders→Single Unders
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?