26.2 CrossFit – CrossFit
**”Life isn’t about waiting for the storm to pass… It’s about learning to dance in the rain.” – Vivian Greene**
Warm-up
Warm-up (No Measure)
## 1 Minute
Easy Run
Active Samson
Single Arm Farmers Carry (30 Seconds Each Side)
## 40 Seconds
Moderate Run
Inchworm to Push-up
Single Arm Front Rack Carry (20 Seconds Each Side)
## 30 Seconds
Faster Run
Alternating Reverse Lunges
Single Arm Overhead Carry (15 Seconds Each Side)
*Performed with 1 Light Kettlebell*
Metcon
Moscow Mule (5 Rounds for reps)
On the 4:00 x 6 Rounds:
15 Russian Kettlebell Swings (70/53)
50′ Walking Lunge
15/12 Calorie Assault Bike
* Athletes will work through the 3 listed movements for time and rest for the remainder of the 4-minute window
* Rounds begin on the 0:00 – 4:00 – 8:00 – 12:00 – 16:00 – 20:00
* Record the time it takes for each round
* The final score is the slowest of the 6 rounds
* To preserve rest, and therefore intensity, these rounds should take no longer than 3 minutes to complete
26.2crossfit in Rockledge 