at home day 4 see the bottom of the workout

26.2 CrossFit – CrossFit

**“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson**

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Warm-up

Warm-up (No Measure)

## 20 Seconds Each

Shuttle Runs

Quad Stretch

Knee to Chest

Knuckle Drag

Shuttle Runs

Side Lunges

Cradle Stretch

Straight Leg Kicks

Shuttle Runs

Walking Spidermans

Walking Samson

Inchworms

Shuttle Runs

Front Plank

Side Plank (Right)

Side Plank (Left)

Shuttle Runs

Push-ups

Sit-ups

Air Squats

Shuttle Runs

High Knees

Butt Kickers

Skip For Height

Metcon

Vertigo (AMRAP – Reps)

AMRAP 18:

10 Russian Kettlebell Swings (70/53)

10 AbMat Sit-ups

10 x 10 Meter Shuttle Runs

20 Russian Kettlebell Swings (70/53)

20 AbMat Sit-ups

20 x 10 Meter Shuttle Runs

30 Russian Kettlebell Swings (70/53)

30 AbMat Sit-ups

30 x 10 Meter Shuttle Runs



Continue to Add (10) Reps Until Time
* We’ll climb by 10 reps across all movements with each round in today’s ascending ladder workout

* After athletes complete the round of 30’s, they’ll progress to 40’s, 50’s, and so on…

* The score of this longer AMRAP is total reps completed at the end of 18 minutes

* Use the follow guide for scoring:

* **Finish 10’s:** 30 Reps

* **Finish 20’s:** 90 Reps

* **Finish 30’s:** 180 Reps

* **Finish 40’s:** 300 Reps

* **Finish 50’s:** 450 Reps

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set.

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