Fortitude Fitness – CrossFit
Warm-up (No Measure)
10 Band Good Mornings
10 Band Pass Throughs
10 Band Overhead Press
Opt 1: Metcon (AMRAP – Rounds and Reps)
12 Deadlifts 135-155/85-105 or 30-40%
24 Alternating Lunges
Opt 2: Metcon (AMRAP – Rounds and Reps)
6 KB/DB Deadlift
8 Bodyweight Lunges
ROMWOD (No Measure)
Opt 1: Warm-up (No Measure)
Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7 Rounds +
The deadlift weight is meant to be light and mostly unbroken. Do NOT get sloppy with it. Good set up, flat back on way up AND down. Bend your damn knees!
The lunges are unweighted.
You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.