Cycle 3 week 6 day 1

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