Speed Limit

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