26.2 CrossFit – CrossFit
Metcon
Warm-up (No Measure)
## 1 Minute
Easy Row
Active Samson + Air Squat
Medicine Ball Squat Hold (https://www.youtube.com/watch?v=n_TE2wYhT6Y)
## 45 Seconds
Moderate Row
Active Spiderman + Hamstring
Squats with Medicine Ball
## 30 Seconds
Faster Row
Child’s Pose on Ball (https://www.youtube.com/watch?v=qhIk_trXDxA)
Medicine Ball Thrusters
Warm-up
open concept (2 Rounds for reps)
AMRAP 5:
1000 Meter Row
Max Wallballs (20/14)
Rest 5 Minutes
AMRAP 5:
50 Wallballs (20/14)
Max Meter Row
* For part 1, we’ll cap the 1000 meter row at 4 minutes to give athletes at least 1 minute on the ball
* For part 2, we’ll cap the 50 wallballs at 2:30 to give athletes at least half the time on the rower
