26.2 CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Teams of 2:
5 Calorie Bike
50-ft. Walking Lunge with AbMat on Head
100-ft. Bear Crawl
* Switch After Full Rounds
* If AbMat Falls Off Head: 3 Sit-ups
* Walking Lunge: 25-ft. Out & Back
* Bear Crawl: 50-ft. Out & Back
* Teams with the Most Rounds Win
Metcon
Eigth Grade (4 Rounds for reps)
Tabata (8 x :20 On, :10 Off):
Kettlebell Swings (53/35)
Bike Calories
Single Kettlebell Box Step-ups (53/35 to 24/20)
Bike Calories
## BIKE
### Getting Started
With 20 seconds of work followed by 10 seconds of rest on the bike, we’re going to be stopping and starting a lot. One of the harder parts of accumulating bike calories is getting it started from a standstill position. By starting with an short, but aggressive sprint, athletes can get that first calorie to tick off a little quicker. Think of each 20 second window like this:
3 Second Sprint
17 Seconds Moderate-Fast
