26.2 CrossFit – CrossFit
**“Life is like sailing. You can use any wind to go in any direction.” – Robert Brault**
Warm-up
Warm-up (No Measure)
## 1 Minute
Easy Bike
Active Samson
Single Kettlebell Suitcase Deadlifts (30 Seconds Each Side)
## 40 Seconds
Moderate Bike
Active Spidermans
Single Kettlebell Farmers Carry (20 Seconds Each Side)
## 30 Seconds
Faster Bike
Inchworm to Push-up
Single Kettlebell Deadlift (Between Legs)
Metcon
Farmers Only (Time)
5 Rounds:
10 Kettlebell Swings (70/50)
200′ Single Arm Farmers Carry (70/50)
20/15 Calorie Assault Bike
* In this Grunt Work style Thursday workout, athletes will use one heavier kettlebell
* We expect the 5 rounds to take around 15-20 minutes to complete
## ASSAULT BIKE
* If short on Assault Bikes, stagger heats by 2 minutes
* If unable to Assault Bike, complete one of the following:
* Equal Calorie Row
* 400 Meter Run
At home work out
Metcon (AMRAP – Reps)
Ascending Ladder for 15 Minutes:
2 Odd-Object to Shoulder
2 Odd-Object Goblet Squats
2 Odd-Object Facing Burpees
4 Odd-Object to Shoulder
4 Odd-Object Goblet Squats
4 Odd-Object Facing Burpees
