CrossFit XLT – CrossFit

Warm Up Min 0-12 (No Measure)

Dynamic WU:

25′ Knee Pulls

25′ Quad Pulls

25′ Lunge Steps

25′ Lateral Squats

25′ High Knees (x2)

25′ Butt Kicks (x2)

25′ Duck Walk

25′ Inch Worms

25′ Spiderman Stretch

Get Fit Min 21-33 (AMRAP – Rounds and Reps)

AMRAP 12

7 Box Jumps 24/20″

5 Lateral Bar Burpees

3 Deadlift 245/165

-The BJ and Burpees will fire up your legs before you

even get to the Deadlifts. You’ll want to find a pace or

rhythm that allows you to stay consistent on both

movements while still completing the DLs in 1 smooth

set.

WELLNESS WOD (AMRAP – Rounds and Reps)

AMRAP 12

7 Box Jumps 20″

5 Burpees

3 Deadlift 135/95 (or less)

Get Strong Min 40-52 (8 Rounds for weight)

Deadlift

Every :90 for 12:00

3-3-3-2-2-2-1-1

-These should be heavy sets, but only heavy to the

point that your bracing and form stays intact. If you

start to lose tension in the upper back or midline, stop

building and stick to weights that allow you to complete

the volume correctly.

Competitor Extra (9 Rounds for distance)

5:00 Run for Distance

5:00 Ski for Distance

5:00 Row for Distance

3:00 each, 1:00 each

-This is not “Zone 2” work. Push to your maximum

sustainable pace on all three movements. Transition

very quickly, as there’s no built-in rest!