Week 14 Day 2

Posted: April 3, 2017 in Uncategorized

26.2 CrossFit – CrossFit

Warm-up (No Measure)

1x Through

Run lap around building

20 Pass Throughs

10 Pull Ups

10 Air Squats

10 SA DB OH Squats 5/e

2x Through

8 Ring Dips

5 Box Circles + HSPU

:30s Nose & Toes HS Hold

**on a box circle you are going to stack your shoulders and hips then walk your hands all the way around the box in one direction, then do one hspu, that is one rep, then walk them back around in the other direction until you reach a full rotation and do another hspu, that is rep 2. take your time and rest in between reps if you need to… the nose and toes hold is where your belly faces the wall. point your toes up to the ceiling and keep a hollow position

Deadlift (3@70% 3@80% 3+@90% of tr max)

Metcon (Weight)

Alternating Emom 16

Even: 6 Front Rack Walking Lunges (3/e)

Odd: 8 V-Ups
your weight is your score. I reccomend somewhere around 115/85. Make them heavy

**Coach let the class go outside in the parking lot with yoga mats if need be.

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