26.2 CrossFit – CrossFit
Warm-up (No Measure)
400m run
3 sets of: 10 goblet squats + 10 single leg RDLs
Paused Front Squat (EMOM x 10 work up to 3RM)
Starting with 40% on the bar. work up to max pause front squat (3 sec pause in bottom) no misses
GHD hip extensions (3 x 15)
GHD hip extensions. Focus should be on initiating movement through the glutes and maintaining neutral spine
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
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