Core Gone Bad

26.2 CrossFit – CrossFit

Warm-up

CF warm up (No Measure)

Sampson Stretch

10 Steps walking lunge

10 Overhead Squat

10 GHD Sit-ups

10 Back extensions

10 Pull ups

10 Ring dips

Metcon

Metcon (3 Rounds for reps)

Fight gone bad style

3 rounds

1 Minute at each station

A Deadlift (225/155)

B Toes to Bar

C Box Jumps (24/20)

D Handstand push up

E Cal Bike

Rest 1 Minute

Extra Credit

Metcon (No Measure)

6-6-5-5-4-4:

Snatch Grip Deadlift

4 Sets for Quality:

10 Rear Foot Elevated Split Squats (each side)

30 second Hip Bridge Hold

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