Sunday

CrossFit Helix – NC45

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Warm-up

Warm-up (No Measure)

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2 SETS – Barbell Warm-up

7 Romanian Deadlifts (slight bend in the knee)

7 Bent Over Rows (focus on engaging the lats)

7 Back Squats (focus on sitting back and engaging the posterior chain)

7 Conventional Deadlifts (from below knee to standing)

Strength

Deadlift (10-8-6-4-2)

10-8-6-4-2

Deadlift

-Rest 1:30 b/t Sets-

Workout

Metcon (3 Rounds for time)

3 SETS

20 Wall Balls (20/14)

10 Deadlifts (185/135)

200m Run

-Rest 1:30 b/t Sets-