26.2 CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Easy Bike
Banded Good Mornings
Box Step-ups
Moderate Bike
Banded Pull Aparts
Lateral Box Step-ups (15 Seconds Each)
Faster Bike
Banded Pass Throughs
Lateral Hops Over Band
## Body Positions
### 30-20-10
Hollow Hold Seconds
Arch Hold Seconds
# MOBILITY (12:00 – 15:00)
## Pigeon Pose on Box: 1 Minute Each Side
[Video](https://www.youtube.com/watch?v=zKB6E1LXnWs)
## Child’s Pose on Box: 45 Seconds
[Video](https://www.youtube.com/watch?v=8pBHQc_1Tog)
Metcon
Speed Limit (AMRAP – Rounds and Reps)
AMRAP 15:
Buy-In: 100/80 Calorie Assault Bike
Directly Into…
Max Rounds:
8 Burpee Box Jumps (24/20)
8 Chest to Bar Pull-ups
* To start off this 15 minute workout, you’ll complete 100/80 Calories on the Assault Bike
* Once you finish all the calories, you’ll spend the remainder of the workout completing rounds of burpee box jumps and chest to bar pull-ups
* Your score is the total number of rounds and reps completed before the time cap
* Cap the bike calories at 9 minutes, giving you at least 6 minutes to complete the scored portion of the workout
* If short on bikes, stagger heats by 9 minutes
* Choose a chest to bar pull-up variation that allows you to complete the 8 reps in 2-3 quick sets max
* On the burpee box jumps, stand to full extension at the top of each rep
* If unable to bike, complete one of the following:
* **Run:** 1 Mile Run
* **Row:** 2000/1,500 Meter Row
* **Bike Erg:** 4,000/3,500 Meters
