Somerset CrossFit – CrossFit

Warm-up (No Measure)

Run 400M

10X Single Leg RDL

20 Banded Good Mornings

20 KB swings (Light)

10X Reaching Bridge

1Min Dead Bugs

1X Duck Walk

10X Shoulder Pass Thrus


10X Scapula Pull-up

10X Arm Swings/Arm

Static Hand-Stand Hold (Technique- 5 x 20 Second Hold)

Kick-up into the top of a Handstand Pushup. HOLD Position. To make more difficult, face the wall.

Deadlift (3×5 + 10# from 4/8)

Metcon (AMRAP – Rounds and Reps)

5 Rounds

200M Run

4 Deadlifts @ 85% of 5RM

8 Pull-ups (Strict till failure than KIP)

12 KB Swings (53/35)