At Firewall Workout:
Build up for 15 minutes:
Deadlift Cluster
1-1-1
For Time:
3-6-9-12-9-6-3
Deadlift (225,155)
Box Jump (30,24)
At Home Workout:
Rotate Through For 15 Minutes:
25/side Ab Bicycles
10/leg Single Leg RDLs (Hold 1 weight with both hands)
5/arm Arm Bars https://www.youtube.com/watch?v=CSJufb9LaZw&ab_channel=CrossFit%C2%AE
For Time:
100 Overhead DB Swings
*Every 1:30 including the beginning of the workout, perform 15 Jumping Lunges
Goal: <7:00
CAP: 12:00
STIM: Try to get somewhere between 15-25 DB Swings in each time you pick it up. Lunges should take about :30 giving about 1:00 to work on the swings. Switch Jumping Lunges to reverse lunges if needed. Swings can be lower than overhead if uncomfortable going into the full lock out position.