Cycle 3 week 12 day 2

26.2 CrossFit – CrossFit

Warm-up (No Measure)

400m row

3 sets of: :15 Hollow Hold + :15 Lizard stretch + 5 Goblet squats + 5 SA Standing bottom up KB press

Metcon (8 Rounds for time)

Eight sets of:

20/15 Calorie Row

8 Toes-to-Bar

30 DU

8 Thrusters (135/95 lbs)

Rest 60 seconds

GHD hip extensions (3 x 10)

GHD hip extensions. Focus should be on initiating movement through the glutes and maintaining neutral spine

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