1 Min Row (easy pace)
10 Cherry Pickers
10 Iron Cross
1 Min Ski Erg (med pace)
10 Kickers per leg
30-sec Row sprint
30 sec Thoracic Wall Stretch – see video below, courtesy of Chelsea Lowenstein
Barbell warmup:With an empty barbell, complete 5 reps of: good mornings, sumo stance good mornings, sumo deadlifts
Increase weight ea set
Compare to 8Sept2022
Video courtesy of The Barbell Brigade.
We finish our re-test week with our 5X5 on Sumo Deadlifts. Been saying it all week, but if you hit Sumo Deadlifts every time we had them programmed over the last 9 weeks, you will see an increase in strength. Keep your form on point and move some weight!!!
21-15-9 Cals For Time:
Video courtesy of CrossFit HQ.
With a descending number of cals every round, this WOD should allow you to go full-send each round!
If no ski erg available -> banded ski erg
Video courtesy of KIS Fitness
Iron Cross – 2 min per leg
Banded Hamstring Stretch – 1 Min per side
Video courtesy of MoveSkill