26.2 CrossFit – CrossFit
Warm-up (No Measure)
400m run
2 sets foam roll: Adductors + Abductors + Hamstrings
2 sets of: 15 Glute bridges + :30 side plank holds
if athlete cant perform side plank. Modify to have downside knee on the floor
Sumo Deadlift (4 x 4 @ 75%)
Pause 3 seconds @ knee
Keep knee out by firing glutes
AMRAP 10 T2B + Burpee test (AMRAP – Reps)
AMRAP 10 minutes
Tes to bar
Burpees
(Start with one rep on the first round for each exercise, each round add a rep to the exercises until time is up)
Suitcase carry (3 x 100m)
Carry DB/KB/FARMER handle in one arm.
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