Warm-up
• 20 cal Air Bike
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
2 rounds:
• 10 Mountain Climbers
• 10 Romanian Deadlifts 45/35#
• 10 Front Squats 45/35#
Strength (Texas Method 6.1)
Back Squat
• 5 sets of 5 reps at 90% of Fri 5.3
Bench Press
• 5 sets of 5 reps at 90% of Wed 5.2
Deadlift
• 1 set of 5 reps at 90% of Mon 5.1
Conditioning
“Saved by the Barbell”
3 rounds for max reps:
• 1 min Burpees
• 1 min Wall Balls 20/14#
• 1 min Deadlifts 115/75#
• 1 min MedBall Sit-Ups 20/14#
• 1 min Hang Power Cleans 115/75#
• 1 min Rest
Labor Day weekend workout from CrossFit Foundation, link above.