26.2 CrossFit – CrossFit
“Greed is not a financial issue. It is a heart issue.” – Andy Stanley
Warm-up
Warm-up (No Measure)
Run 400M
ACTIVATION
2 Rounds:
0:15 Pausing Glute Bridges (0:03 pause at the top of every rep)
0:15 Single Leg Glute Bridges (each side)
0:30 Plank
EMPTY BARBELL
[Coach: hips back, neutral spine, weight rootes in heels]
10 Slow Good Mornings
10 Slow Stiff Legged Deadlifts
LIGHTWEIGHT BARBELL
5 Tempo Deadlifts (0:05 on the way down)
[Coach: actively pulling bar into legs]
5 Deadlifts
MODERATE WEIGHT BARBELL
5 Deadlifts
SKILL
Metcon (No Measure)
5 Wall Balls
1 Deadlift
25 Meter Farmer Carry
Metcon
Metcon (Time)
10 Rounds For Time:
10 Wall Balls (20/14)
3 Deadlifts (315/225)
50 Meter Farmers Carry (50/35)’s
30 Min time domain
26.2crossfit in Rockledge 