CrossFit WOD Sunday Dec 3rd, 2017


CFR Cape Fear, CFR Hampstead, CFR Leland, CFR Wilmington – CrossFit

WU: Reignited Warm Up (No Measure)

A. General Warm Up (Bike, Ski Erg, Row, Run)

B. Dynamic Joint (Movement Prep)

C. Energy System Warm Up (Aerobic/Anaerobic)

D. Specific Movement Warm Up

A: Deadlift

A. Deadlift; 10, 10, 5, 5, 5

1 set on the 2:30 min for 5 sets

B: Metcon (AMRAP – Reps)

B. 10 Minute AMRAP, Ladder:


Deadlift (225/155#)


Double Under

* scale deadlift down for something you can do unbroken sets at safely until set 6-9

* scale DU with 3x SU

Post Workout Cool down & Mobility 20 min

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