26.2 CrossFit – CrossFit
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Bench Press (5 x 4 @ 70%)
speed bench. move bar with speed and short rest periods :30
Feet elevated ring rows (3 x 10-15 reps)
place feet on top of bench
maintain neutral spine and perform ring row
scaled = normal ring row. aiming for desire rep range
Metcon (Time)
EMOM x 10
double-unders x 30
Push-ups x 10
athlete should get at less :20 break each round. If not scale accordingly. The goal is to maintain high intensity each round not pacing. working on improving lactate threshold
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