Jog up the stairs once
Hip Mobility Drills
10 mountain climbers
50-100 Double Unders
Workup to the Deadlift weight you are going to use in the WOD
I went down to CrossFit South County on Sat and this is the workout I did with the boys:
Deadlift 315lbs untill 6 min is up.
-Clock starts at the start of the 800m run. When you deadlift your hands must stay on the bar the entire time. You may only release for a half a second to regrip. If you release your grip you must do 10 burpees which count for nothing. Your objective is to get as many deadlifts as possible after the run. Time is over at 6min.
-Please scale as necessary. Use a weight that is 75% of your 1 rep max.
After part one there is a 3 min rest before starting part 2.
50 – 45lbs Thrusters (women may use 15lb dumbells or the 26lbs bar)
30 Pull Ups
CrossFit Mean Streets
Downtown Los Angeles