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802 CrossFit superlatives are here!���� One more fun addition to our Homecoming Party July 16th! Even if you cannot attend, we'd love to hear who gets your vote!���� You can skip any you don't have a vote for.There is one typo on party start time which is 2pm, not 3pm. Check out all the categories and vote HERE!
Fitness Friday
The Mobility
Warm-Up
For 8:00 you will work through the following movements. One of the best primers for deadlifts is the banded DL activates, make sure you take time to do those properly.
You will begin doing the DL and work up to the weight you want to start with for the strength.
The Strength
On a 2:30 loop you will complete 3 rounds of 8 reps of DL, and then 3 rounds of 4 reps of DL. We will be recording your heaviest set of 4.
The Met-con
15:00 Up LadderYou will complete an up ladder including running, deadlifts, and double unders (DU)
- The run will stay the same for each round
- Deadlifts will increase by one each round
- Double Unders
- DU will increase by 1o for each round (increase by 5 for performance) Fitness athlete will do DU attempts for time, increasing by :10 each round.
The Finisher
- Week 1 Day 2 Hatch Program
