Cycle week 9 day 1

26.2 CrossFit – CrossFit

Warm-up (No Measure)

400m run

2 sets of: :30 lizard stretch + :30 Pigeon stretch

2 sets of: 3 box jumps +10 goblet squats

Back Squat (Find New 1RM)

Be smart have spotters!

If you are not comfortable with Max testing. Perform 85% for AMRAP

Clean and Jerk (3 x 2 + 1 @85%)

perform jerk on last clean

Dumbbell reverse flys (3 x 8)

Bent over Dumbbell reverse flys

Plank (3 x 5 breathes)

During the plank. Maintain neutral spine and squeeze glutes during whole set.

You are gonna breathe out all your air until you feel your abs get tight and belly button draws in. Then you will breathe in through the nose into the stomach (not chest) hold the air for 3-5 seconds and breathe it out through the mouth until tight.

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