3SB 5.1 Deads and 5rft

CrossFit Shropshire – CrossFit

Warm-up

100 quality warm up reps of the deadlift.

Light -> heavy

Mwod in between sets. Hit hip flexors here.

Deadlift (5-3-1-1-1)

Metcon (Time)

5 rounds for time of:

7 Pull Up (L)s

7 Handstand Push-ups

7 Ring Dips

7 Kettlebell Swings, 70/53 lbs

Cool down

Crossover symmetry iron scap

GHR 5×5

Mwod 10 mins

Intent

Test deadlift first, go for a new pb.

The a body weight workout. To keep us on track with the programmeme. Also a cool down with assistance work in it.