26.2 CrossFit – CrossFit
**“Don’t bunt. Aim out of the ballpark.” – David Oglivy**
Warm-up
Warm-up (No Measure)
## 2-3 Rounds
30 Seconds Air Squats
30 Seconds Medicine Ball Deadlifts
30 Seconds Alternating Box Step-ups
30 Seconds Medicine Ball Strict Press
30 Seconds Row
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Ladies
14# ball/55#barbell/20″box for all
At home work out
Metcon (Time)
5 Rounds For Time:
60 “Dot Hops”
40 Sit-ups
20 Push-ups
10 Reverse Burpees
Dot hops
https://www.youtube.com/watch?v=ZAUl4bYD96o
Reverse Burpee
https://www.youtube.com/watch?v=5thmQ3fgzRc