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
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