26.2 CrossFit – CrossFit
“The most common lies a man tells are to himself.” – Frederich Nietzsche
Warm-up
Warm-up (No Measure)
For Quality
60 Second Frog Hops
6 Inchworms
6 Alternating Dumbbell Snatches (light weight )
6 Reverse Lunges- Each Side (light weight)
40 Second Push-ups
4 Inchworms
4 Alternating Dumbbell Snatches (light weight)
4 Reverse Lunges- Each Side (light weight)
20 Second Burpees
2 Inchworms
2 Alternating Dumbbell Snatches (workout weight)
2 Reverse Lunges – Each Side (workout weight)
At home work out
Metcon (6 Rounds for time)
Every 3 Minutes x 6 Rounds:
12 Odd Object Ground to Overhead
6 Lateral Burpees Over Odd Object
12 Odd Object Reverse Lunges
6 Lateral Burpees Over Odd Object
We’ll work through 6 fast paced intervals today
You’ll work through the 4 stations for time and rest until the next round begins
Rounds begin on the 0-3-6-9-12-15-18
Choose weights or rep numbers that allow you to complete these rounds in 2 minutes or less – giving you at least 1 minute to rest
time each round
26.2crossfit in Rockledge 