CrossFit warm up 30s/30s samson stretch 10 OHS stick/bar 10 GHD Sit up/ V up/ Tuck up 10 GHD bk extn/ Superman hold 10 Ring Dips / Ring Support + Push ups 10 Pull Ups / Bar Hang/ Negatives/ Ring row 15min
Deadlift prep Deadlift practice
Deadlift 10-10-5-5-3-3 reps Scaling Newer athletes should start light and treat the early, larger sets as practice. More experienced athletes should try for as heavy as they are capable at each set of reps.
AAB 40s on, 4min off