Frank the Tank

Aug 27, 2019 | W.O.D.

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

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Warm-up

3 Rounds

10/7 Cal Ski

10 Good Mornings

10 Glute Bridges

R1) Walking Quad Stretch

R2) Side Lunge

R3) Spider-Man Walk

Strength

Deadlift (8@50% 6@60% 4@70% 2@75%)

Go off the percentages. This is not finding your max 2 rep.

https://www.youtube.com/watch?v=1ZXobu7JvvE&t=2s <<

Metcon

Metcon (AMRAP – Reps)

AMRAP 5:

Buy-In: 50 Wallballs (20/14)

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 35 Wallballs (20/14)

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 20 Wallballs (20/14)

6 Deadlifts (275/185)

6 Lateral Barbell Burpees
DO NOT COUNT THE WALLBALLS IN YOUR SCORE

https://www.youtube.com/watch?v=EqjGKsiIMCE <<https://www.youtube.com/watch?v=1ZXobu7JvvE <<

Core

2 rounds :

Bird dogs x 10

SA plank hold x 20 each

20 penguins