Week 9 Day 1

26.2 CrossFit – CrossFit

Warm-up (No Measure)

1x 400M Run

2x Through

7 V-Up

7 Scap Pulls

7 T2B

7 Single Leg RDL

(If athlete is at class 5-10 minutes early focus on rolling lats and doing banded lat stretch)

Deadlift (5@65% 5@75% 5+@85% (of training max))

Weighted Step-ups (4×10)

20 inch box is max height for guys and girls. Choose heavy dumbbells

Metcon (3 Rounds for reps)

3x 4 Minute Amraps with 3 Min rest after each

7 Push Press 75/55

6 Burpee Over Bar

5 GHD Sit Ups

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