26.2 CrossFit – CrossFit
Warm-up (No Measure)
400m run
3 sets of: 12 lunges + 6 Cook hip lifts + 10 ring rows
For lunges alternate reps between twisting to lead leg and dropping the elbow to the floor like lizard stretch.
Cook hip lift is similar an alteration to single leg glute bridge.. Bring knee to chest limits lumbar extension. focus on neutral spine
Hang Clean (3 x 3 @ 80%)
Back Squat (4 x 4 @ 80%)
Metcon (Time)
For time
27-21-15-9-6-3
Wall-balls
Push-ups
RX+ can be to use a heavier ball or wear a weight vest
Dumbbell Lat pull overs (3 x 12)
Dumbbell Lat pull-overs
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