CrossFit Lacertus – CrossFit
Roll Out T-Spine, Hamstrings/Lower Back
Banded Shoulders Stretches
3-Position Banded Hamstring Stretches
10 Empty Bar Good Mornings
10 Empty Bar Deadlifts
Deadlift (5×5 @ 75%)
Take 15-20 minutes to warm up deadlift and do 5×5 working sets @ 75% of 1RM.
*Novice: Keep weight moderate focusing on form.*
Metcon (AMRAP – Reps)
20 Single Arm KB/DB Deadlift (10 each) 55/35 | 50/35
15 Pull Ups
20 Mtn Climbers (2 ct)
*For SAKBDL the KB goes in front
of the body between the legs.
not to the side of the body.*