If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo

26.2 CrossFit – CrossFit

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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%

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