by CrossFit Miles City

Warm up

10 Nerve Floss/side

then 2 rounds:

15 Seated Leg Curls

10 Single Leg RDL/leg

15 Rocking Hip Flexor Mob/side


Dead Stop Deadlift – 3 sets: 2 @heavy weight, then drop weight and go immediately into 3 speed reps @ lighter weight immediately into max reps @31X1 at the same weight (drop weight by 25-30%)


3 sets:

15/10 Calories on a Machine

5 Reverse Lunge + Step Up/Leg

15 Russian Kettlebell Swings

15 Box Hamstring curls

I go, you go style

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