26.2 CrossFit – CrossFit
Warm-up (No Measure)
400 m run
3 rounds of 10 goblet squats, 10 ring rows, :30 butterfly stretch
Back Squat (1 x 3RM)
No misses.. good a gauge for weight selection would be <90% of 1RM
Paused Back Squat (1×3 @ 80% of 3RM)
3 second pause at the bottom of the squat.
Pause :03 in the hole. Use 80% of today’s 3RM
GHD Back Extension (3 x 15)
Metcon (Time)
partner prowler sprints
5 sets x 50 meters
Rest 1:30 between sets
MM #195, MF #145, FF #95
MM= male male partners
FF= female female partners
MF= male female partners
Record Best sprint
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