4th Down

26.2 CrossFit – CrossFit

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Warm-up

3 Minutes of Cardio (No Measure)

Bike, run 400M, jump rope, crossfit warm up……

Warm-up (No Measure)

## 60 Seconds

Easy Row

Active Divebombers

Slow Air Squats

## 40 Seconds

Moderate Row

Kettlebell Suitcase Deadlifts (20s Each Side) ettlebell Waiter Squats (20s Each Side)

## 20 Seconds

Faster Row

Kettlebell Deadlifts

Kettlebell Goblet Squats

Rojas Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

Metcon

4th Down (3 Rounds for reps)

AMRAP 4:

21/15 Calorie Row

21 Kettlebell Swings (53/35)

21 Thrusters (75/55)

Rest 4 Minutes

AMRAP 4:

15/10 Calorie Row

15 Kettlebell Swings (53/35)

15 Thrusters (95/65)

Rest 4 Minutes

AMRAP 4:

9/6 Calorie Row

9 Kettlebell Swings (53/35)

9 Thrusters (115/85)
4 minutes on and 4 minutes off in this high intensity interval piece

* Whenever there is rest built in, we want to try to rest as little as possible during the work periods

* Let’s choose weights that allow that to happen today

* In the first round, we’re looking for athletes to choose weights/reps that allow them to complete 1 full round

* Suggested timeline for a full round completed in the first round:

* **Row:** ~1 Minute

* **Kettlebell Swings:** ~90 Seconds

* **Thrusters:** ~90 Seconds