26.2 CrossFit – CrossFit
Positive thinking is seeing the benefit in a difficult situation rather than seeing the difficulty in a beneficial situation
Warm-up
Banded warm up (No Measure)
## 3 Minute Bike
**Minute 1:** Easy
**Minute 2:** Moderate
**Minute 3:** Faster
## 45 Seconds Each
Upper Back Foam Roll
Banded Pass Throughs
Banded Pull Aparts
Banded Y’s
Banded Strict Press
Metcon
Ab-sured (Weight)
On the 3:00 x 6 Rounds:
24 AbMat Sit-ups
16/12 Calorie Assault Bike
6 Barbell Strict Presses
*Build in Strict Press Weight*
* Combining strength and conditioning in today’s interval workout
* Over the 6 rounds, we’ll build to a heavy set of 6 barbell strict press
* Every 3 minutes, athletes will quickly work through the sit-ups and bike calories before getting a shot on the barbell
* Our score today is the heaviest set of 6 strict presses completed
* These rounds are ideally completed in less than 2:30, giving athletes time to rest and change out barbell weights
* Adjust reps or calories as needed to preserve rest
26.2crossfit in Rockledge 