Farmers Only

26.2 CrossFit – CrossFit

**“Life is like sailing. You can use any wind to go in any direction.” – Robert Brault**

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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

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