Week 11 Day 2

Posted: March 13, 2017 in Uncategorized

26.2 CrossFit – CrossFit

Warm-up (No Measure)

1x Row 500M

2x Through:

10Wall Balls

50M Double KB OH Walk

10 Shoulder Taps

3 Handstand Push Ups

Shoulder Press (5@75% 3@85% 1+@95% (of tr max))

Metcon (Time)

3 RFT

10 Weighted Hip Extensions

12 Med Ball Plank to Pike
Can hold a 25# plate for wt hip extensions.

MB P2P video https://www.youtube.com/watch?v=1tr5ipHUVcs

Metcon (Time)

3RFT

400M Run

10 Ring Dips

15 Wall Ball

<18 min goal

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