CrossFit WOD, January 14, 2019

Cover FireInspiration”Low-quality carbohydrates—not saturated fats—are driving America’s heart-disease epidemic. It’s time to stop demonizing steak.”
https://www.houstonchronicle.com/opinion/outlook/article/Want-a-healthier-heart-Eat-a-steak-Opinion-13239443.php#photo-16190220Warm-upWarm-upI. Heartrate
5 minutes of Cardio

II. Specific
3 Rounds
10 Single Leg DL (5/5)
10 second Knee Tuck or L-hang
10 Banded Lat Pulldowns

III. Skill/Strength
10 minutes to build to a challenging 2 rep DLMetconMetcon (AMRAP – Rounds and Reps)Complete as many rounds as possible in 10 minutes of:
5 deadlifts (coach will determine weight)
10 knee tucksScaling: reduce the load and modify the knee tucks so that you can keep moving, with little resting, for the duration of the 10 minutes.Metcon (AMRAP – Rounds and Reps)Complete as many rounds as possible in 10 minutes of:
5 deadlifts 50% 1RM
10 strict knee tucks (using target)Scaling: reduce the load and modify the toes-to-bar/strict knee tucks so that you can keep moving, with little resting, for the duration of the 10 minutes.Metcon (AMRAP – Rounds and Reps)Complete as many rounds as possible in 10 minutes of:
5 deadlifts 60% 1RM
10 toes-to-barsScaling: reduce the load and modify the toes-to-bar so that you can keep moving, with little resting, for the duration of the 10 minutes.Optional Accessory WorkA. GHD Hip Ext 15-15-15
B. Single Leg Glute Bridge 10-10-10News*This Friday January 18th @ 7pm at Ale House- TFA Member Appreciation Party (White Elephant gift exchange as well)

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