26.2 CrossFit – CrossFit
Warm-up (No Measure)
Row 600m
2 sets of: 10 High knees stretch + 6 lunge with twist + 6 reverse lunge with hip flexor stretch
High knees = use hands to pull knee to chest (dynamically)
Lunge wit twist = lunge and twist towards front leg
Reverse lunge with hip stretch = Lunge backwards and perform a samson stretch
Metcon (AMRAP – Reps)
In teams of 3:
For max reps at each station in 5 Minutes
DB/KB front squats #45/25
Calories on the Rower
Rope Climbs
KB alternating snatches #45/25
Burpees
(Like fight gone bad. one partner works while other rest. AMRAP each station)
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