Recovery/ Acc. Work

CrossFit Mystic – Group

Metcon (No Measure)

2 Rounds:

In :90

200m Run

Max Russian KBS

:30 Rest

In :90

200 M Run

Max DU/Su

:30 Rest

Metcon (No Measure)

Use 15 Minutes to complete

5 Sets NFT (Building)

8 Tempo DB Romanian Deadlifts 3011

8 Tempo DB Bent Over Row 3011
Tempo Explained

The first number is the down or eccentric phase. In this car in the deadlift its the part of the lift from the hips back down to the floor (3 Seconds.

Second number is time paused at the bottom.

Third number is time in the concentric or up phase. (Ground to hips)

The final number is time at the top of the lift.

Metcon (No Measure)

Mobility;

2 Min Birthing Stretch

2 Min BOX PVC Lat Stretch

2 Min/Side Dragon

:40 x3 Med Ball OH Stretch

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