240311

Good evening Primal Freedom and Happiest of Mondays!

I hope you’re getting in those singles. Today’s workout is a great way to get a few.

240311

Warmup

- 10 Light Sumo Deadlift High Pulls

- 10 Extended Lunges w/ Back Heel Remaining on Floor

- 10 Empty Barbell Deadlifts

MetCon

CrossFit Open Workout 24.2*

*Due to the limited number of rowers, workout will have to be down in heats. However, athlete can choose to do 30 Sumo Deadlift High Pulls (25/15) in place of the row. Being on time for class will be important. Workout is 20 minutes long and I want everyone to be able to get it in.

20 Min AMRAP

RX

- 300M Row

- 10 Deadlifts (185/125)

- 50 Double Unders

Scaled

- 300M Row

- 10 Deadlifts (135/95)

- 50 Single Unders

Score will be rounds plus reps in MetCon. See you tomorrow. DOWORK!

Mobility

- Lower Back Roll-out (1:30)

- Calf/Achilles Stretch on Rig (1:00/side)