Cycle 3: Week 4: Day 2

26.2 CrossFit – CrossFit

Warm-up (No Measure)

400m Run

3 rounds:

Overhead PVC squats x10

Yoga push-ups x10

Bird dog x10

Seal Jacks x10

Bulgarian Split squats x10 each

Single leg RDLs (4 x 8)

Single leg RDLS with KB/DB
5 second eccentric. super set with glute bridges

Barbell Glute Bridges (4 x 12 @ 30-35% of 1RM back squat)

With a barbell perform glute bridges focusing on squeezing the glutes and extending the hips
Super set with Single leg RDLs

New Benchmark Metcon (Time)

21-15- 9

Box jumps

KB swings #55/35

Rest 3 minutes

9-15- 21

400m row

KB snatches #35/15