Warmup:

Heel2Toe 30’

High Knees 30’

Side shuffle 30’ and back

A-Skip 30’ – see below

B-Skip 30’ – see below

10 Cherry Pickers

10 Cossack Squats

10 Iron Cross

Barbell Warmup – With an empty bar, perform 5 reps of: good mornings, sumo-stance good mornings, RDL, sumo stance RDL, Sumo deadlift

Video courtesy of Runify

S/S/S:

Sumo Deadlift

5X5

Increase weight ea set

Compare to 6une2025

Video courtesy of Barbell Brigade.

Re-test week’s next stop is our 5X5 for Sumo Deadlifts.  Just as with Bench Press, if you hit every session this cycle, you should be able to go heavier per set than you did on 6June.

WOD:

5 Rounds:

200M Run

:30 Rest

15/12 Cal Row

1:00 Rest

Time Cap – 20 Min

Video courtesy of CrossFit HQ.

Each movement should take right around a minute to complete.  If your pace does not allow that, scale distance/cals as needed.

Scaling Options:

Run -> 250M Ski Erg

Cool Down:

Pigeon Pose – 1 Min per side

Iron Cross Hold – 1 min per side