Week 2 Day 4

26.2 CrossFit – CrossFit

Warm-up (No Measure)

1x row 500m

2x through:

5 inch worm with push up

6 spiderman stretch

5/e single arm dumbbell overhead squat

Bench Press (3 @ 70% 3 @ 80% 3+ @ 90%)

remember, you are using your training max to calculate these percentages…also last set is amrap

Bent Over Row (3×12)

use a supinated grip

pick a challenging weight but not so heavy you are throwing your weight into the bar. keep it strict and tight

Metcon (Time)

For Time:

25 Burpee

25 Box Jump

25 Ring Dip

25 OH Walking Lunge Steps 45/25 plate

25 Pull Up

25 KBS 53/35

*Work at a moderate pace.. 15 min cap

Squat Thrust

Step Ups

Push Ups

Walk Lunge

Ring Row

KBS wt of choice

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