21909 Eastex Fwy, Humble, Texas 77339
info@uturncrossfit.com

Deadbolt

Deadbolt

Mobility
Pigeon Pose: 1 Minute Each Side
Warm-up
30 Seconds Each:
Easy Row (or Bike)
Single Unders
Glute Bridges

Moderate Row (or Bike)
Single Unders
Single Leg Glute Bridges (15 Seconds Each)

Faster Row (or Bike)
Single Unders
Glute Bridge Walkouts

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Strength
Deadlift 5-4-3
15 minutes to build to a heavy set of 5, heavy set of 4, and heavy set of 3
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
60 Double Unders
30/24 Calorie Row (or 21/15 Cal Bike)
15 Deadlifts (225/155)

The intended scoring range for this workout is 2+ to 3+ rounds [4-6 Minute Rounds]