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CrossFit-Thursday, 5/11/23

Warm-up (2 rounds)

10 supine leg swings

10 Romanian deadlifts

15 band pull aparts

10 air squat- lunge- lunge

10 kettlebell swings

10 TTB or KTE



Deadlift

3@70%

3@80%

max reps@90%



Tabata mash-ups (16 min total work)

8 rounds-

:20 max reps deadlifts (135/95)

:10 rest

:20 max reps up downs over the bar

:10 rest


2:00 rest


8 rounds-

:20 max reps pull-ups

:10rest

:20 max reps air squats

:10 rest



Optional Accessory Work 4x8

Nordic curls

Pistol squats per leg

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