CrossFit Owasso – CrossFit
Warm-up (No Measure)
20 Air squats
5 Good mornings (slow and controlled)
5 RDL (feel burn in hamstrings)
5 Push press from behind the neck
Mobilize back for DL
MisFit Deadlift (5 sets x 3 reps)
Deadlift the prescribed sets and reps. Slow and controlled with good form.
Zero Bounce @75-87.5% of 1RM
Teams of 3
Run 3 miles
Alternate 400m Runs
Just like the 6K Row, the goal needs to be push each run, but not to crash and burn. Create teams to ensure each team finishes in similar time domain. The rest should be adequate to push each time.