Milestones

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

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