Warm up
3 rounds
70’ death march
35’ walking hip flexor stretch
20 kB around the worlds in each direction
Strength
Barbell split squats
5-5-5-5-5 each leg
Single leg dB rdls
5-5-5-5-5 each leg
Wod
Amrap 20
20 pistols
20 deadlifts
300 m farmer carry
Warm up
3 rounds
70’ death march
35’ walking hip flexor stretch
20 kB around the worlds in each direction
Strength
Barbell split squats
5-5-5-5-5 each leg
Single leg dB rdls
5-5-5-5-5 each leg
Wod
Amrap 20
20 pistols
20 deadlifts
300 m farmer carry
Quarter Deck Athletics: CrossFit Gym, Chiropractic, and Nutrition in Buffalo, N.Y. 