Week 9 Day 2

26.2 CrossFit – CrossFit

Warm-up (No Measure)

2x Through

25 Dubs

10 Air Squats

10 SL RDL w KB

5 Inch Worm w Push Up

10 Scap Pulls

10 Kip Swing

10 K2E

Shoulder Press (5@65% 5@75% 5+@85% (of tr max))

Bent Over Row (4×10)

Barbell Row. Use traditional overhand grip

Metcon (AMRAP – Reps)

15 Min Amrap

250 Row

25 Dubs

15 Dynamic Push Ups
See video for dynamic push ups. Guys use 45# bumpers and girls use 25# bumpers


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