Cycle 3 week 7 day 2

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.