Dead Space

26.2 CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Easy Shuttle Runs

Walking Samson Stretch

Glute Bridges

Front Plank (On Elbows)

Moderate Shuttle Runs

Walking Spiderman Stretch

Single Leg Glute Bridges (30 Seconds Each)

Side Plank (30 Seconds Each)

Faster Shuttle Runs

Walking Lunges

Glute Bridge Walkouts

Wall Sit (Just Below Parallel)

Rojas Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

Metcon

Dead Space (Time)

On the 5:00 x 5 Rounds:

7 Deadlifts (185/135)

20 Alternating Jumping Lunges

7 Deadlifts (185/135)

20 x 10 Meter Shuttle Runs
*work through the four listed movements as fast as possible and then rest until the next interval begins

* Rounds start on the 0:00 – 5:00 – 10:00 – 15:00 – 20:00

* Record all 5 times, with the score being the slowest of the 5 rounds

* We want rest built in to preserve high intensity, so let’s cap these rounds at 4 minutes to allow for at least 1 minute of recovery

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