Red Zone

26.2 CrossFit – CrossFit

**“Integrity is not a noun. It’s a verb.”**

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Warm-up

Warm-up (No Measure)

1 Minute Glute Bridges

30 Seconds inch worm

1 Minute Single Leg Glute Bridges (30 Seconds Each)

30 Seconds inch worm

1 Minute Glute Bridge Walkouts

30 Seconds inch worm

1 Minute Air Squats

30 Seconds inch worm

# MOBILITY [12:00 – 15:00]

## Frog Stretch: 1 Minute

## Squat Hold: 30 Seconds

## Dumbbell Squat Hold: 1 Minute

Metcon

Red Zone (Time)

21-15-9-15-21:

Hang Power Snatch (75/55)

Thrusters (75/55)

Extra Credit

Metcon (No Measure)

3 Rounds:

45 Seconds Banded Pull-Aparts

45 Seconds Hollow Rocks

45 Seconds Banded Tricep Extensions

45 Seconds Banded Good Mornings

Rest 1 Minute Between Rounds

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