03/13/2019

13
Mar

03/13/2019

Rubicon CrossFit – CrossFit

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Mobility

3 minute Foamroll on Lower Back and Quads

2 minute Saddle Pose

1 minute per side Pigeon Pose

Warm-up

2 Rounds at a conversational pace:

10 light Deadlifts

10 Inch Worms

250 M Row

Strength

Deadlift (5-5, 3×5)

1 x 5 @ 65% of your 1 RM, then,

1 x 5 @ 75%, then,

3 x 5 @ 85%

Athletes should focus on touch-and-go, but DON’T bounce in the bottom.

WOD

HIGHER GROUND (Time)

For Time:

400 M Run

40 Wall Balls (20/14)

400 M Run

40 Ball Facing Burpees

400 M Run

40 Wall Balls

400 M Run
25 minute time cap. Ball facing burpees do not require a full hip extension when jumping over the ball, but athletes must turn and face the ball on each side.