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**
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.
26.2crossfit in Rockledge 