10.14.16 CrossFit Workout WOD Littleton Englewood CO

Warm-up (10)

3 Rounds-

10 squat-stand-squats

10 scapula pull-ups

10 PVC pass throughs

10 Scorpion Twists

A. Strength/ Skill Work *The focus of today’s skill work is single leg strength and stability (40 minutes)

5×3 Deadlifts

5×10/leg single leg Kettlebell Deadlifts

5×8/leg weighted box step-ups

*This will be performed as a super-set, athletes will do one set of each movement before beginning the second set. Warm-up to the weight you will be using for your deadlift before starting the other movements.

C. 5 Minute AMRAP- Squat Clean Thrusters (135/95)