Disgrace

26.2 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

HIP HALO

2 Rounds. . .

0:30 Lateral Steps

10 Standing Fire Hydrants (each side)

3 Pausing Squats (0:10 pause in the bottom)

[NO HIP HALO]

2 Rounds. . .

0:20 Glute Bridges

0:20 Hollow Body Rocks

0:20 Slow Air Squats

HIP STRETCHES

0:30 Active Spiderman

0:20 Static Spiderman

0:20 Runners Lunge

0:20 Half Kneeling Hamstring Stretch

0:20 Adductor Stretch

(all on one side then switch sides)

TECHNIQUE & BUILD [10:00 – 25:00]

EMPTY BARBELL

5 Good Mornings

5 Elbow Rotations

5 Back Squats

5 Strict Press

5 Power Cleans

5 Front Squats

Weightlifting

Power Clean Front Squat Push jerk (15 Min to find a heavy)

Metcon

Metcon (Time)

3 Rounds For Time:

10 Squat Cleans (135/95)(95/65)

10 Push Jerks (135/95)(95/65)

Aerobic Literacy

Option 1 (AT) (Distance)

0-5 min warm up

5-25min Perform 10 Sec sprint EMOM until you have done 20 then cool down run for 5 min

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