CrossFit Seabrook – CrossFit
Deadlift warm-up (No Measure)
20 GHD Back Extensions
20 KB Swings
10 Single Leg RDL
If you do not feel your hamstrings activated in the set up then raise your hips a little. This is a posterior chain excercise and you SHOULD feel this in your lower back, this is a huge muscle being worked on in the deadlift.
Hips up, hamstrings activated, spine neutral. Notice where the shoulders are, in front of the bar, NOT BEHIND THE BAR!!
Metcon (AMRAP – Rounds and Reps)
8 minute amrap
8 Power Clean 135/95#
40 Foot Hand stand walk ( 4 wall climbs)