26.2 CrossFit – CrossFit
**“Empathy fuels connection. Sympathy drives disconnection.” – Brene Brown**
Warm-up
Warm-up (No Measure)
## 1 Minute
Easy Bike
Easy Row
Slow Squats to Medicine Ball (Butt to Ball)
## 40 Seconds
Moderate Bike
Moderate Row
Squats with Medicine Ball (Bear Hug Ball)
## 20 Seconds
Faster Bike
Faster Row
Jump Squats with Medicine Ball (Bear Hug Ball)
*Start Athletes on Different Stations if Short on Machines
Metcon
Airplane Mode (Time)
2 Rounds:
50/35 Calorie Assault Bike
1k Row
50 Wallballs (20/14)
* We expect this 2 round, 3-movement workout to take somewhere in the 18-25 minute range to complete
* Choose a wallball weight that allows you to complete at least 30+ unbroken wallballs when fresh
* Men throw to a 10-ft. target and Women throw to a 9-ft. target
* If you’re unable to Assault Bike, choose from one of the substitutions listed below:
* 1,000 Meter Run
* Increase Row to 2,000 Meters
26.2crossfit in Rockledge 