WARM-UP

Mobility Warm-up
8/8 Staggered Stance Good Morning
8 Kang Squats
:30/:30 World’s Greatest Stretch
10 Glute Bridge
8 90/90 Hip Switch
10 Alt Bird Dog

Into…

2 ROUNDS
10 BB RDL → 6 Jefferson Curls
10 Box Jumps → 6 High Box Jumps
:30 Hollow Hold → 10 Hollow Rocks

STRENGTH (ALL)

Deadlift for load:
#1: 8 reps
#2: 6 reps
#3: 4 reps

Regional Individual 13.5

21-15-9 reps for time of:
Deadlift (315 / 205 lbs)
Box jump (30 / 24 inch)

Time cap: 8 minutes

“CROSSFIT REGIONALS 2013 EVENT 5 (FITNESS)”

FOR TIME
21-15-9
Deadlifts (205/145)
Box Jumps (24/20)

(Score is Time)

KG BB: (93/65)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
5 Up Dog to Down Dog
1:00/1:00 Empty Barbell Quad Smash
100m Walk

-Rest as Needed b/t Sets-

(No Measure)