26.2 CrossFit – CrossFit
**“Be who you are and say what you feel, because those who mind don’t matter and those who matter don’t mind.” – Dr. Seuss**
Warm-up
Warm-up (No Measure)
25 jumping jacks
10 walking lunges
5 air squats
25 hops
active spiderman 20 sec per side
5 wall squats
30 line hops
active sampson 20 sec per side
5 overhead squats
At home work out
Metcon (AMRAP – Reps)
AMRAP 12:
2 Double Dumbbell Power Cleans
2 Double Dumbbell Thrusters
30 Double Unders
4 Double Dumbbell Power Cleans
4 Double Dumbbell Thrusters
30 Double Unders
6 Double Dumbbell Power Cleans
6 Double Dumbbell Thrusters
30 Double Unders
…
Continue to Add (2) Reps to Dumbbell Movements Per Round
Extra Credit
Metcon (No Measure)
1 Squat Complex
5 Weighted Bottom Range Squats bottom to parallel
5 Weighted Full Range Squats
5 Weighted Full Range Jumping Squats
5 Unweighted Max Height Jumping Squats
Part B) Not for Time:
20 Slow Cossack Squats (10 per side)