26.2 CrossFit – CrossFit
Warm-up
Dynamic Warm-Up (No Measure)
High Knees
Inch-Worms
Butt-Kickers
Spiderman Stretch
Dead Bugs
Leg Swings
Arm Swings
SKILL
POSE
Stand up straight lever at the ankle
Lean
Pull your foot
Metcon
Outside the Box (AMRAP – Reps)
Teams of 2, AMRAP 30:
100 Meter Run, 1 Burpee Box Jump
100 Meter Run, 2 Burpee Box Jumps
100 Meter Run, 3 Burpee Box Jumps….
Box Height: (24/20)
BURPEE BOX JUMPS
* The first half of the workout matters far less than the last half, so start smart and hold a pace that you can keep working at later on
* More important than speed early on is setting yourself up for strong sets of burpee box jumps later on in the workout
* In rounds 1-10, there are 55 Burpee Box Jumps
* In rounds 11-15 (Only 5 Rounds), there are 65 Burpee Box Jumps
Extra Credit
Metcon (3 Rounds for weight)
Tempo Front Squat
On the Minute x 9:
1 Tempo Front Squat
Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand
Sets 1-3: 60%
Sets 4-6: 64%
Sets 7-9: 68%