Sweat Sixteen

26.2 CrossFit – CrossFit

**“As is a tale, so is life: not how long it is, but how good it is, is what matters.” – Seneca**

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Warm-up

Warm-up (No Measure)

1 Minute Active Samson [Video](https://youtu.be/jGVMgxjPORo)

45 Seconds Down Dog [Video](https://www.youtube.com/watch?v=pASLkvDHyxE)

30 Seconds Side Plank (Right) [Video](https://youtu.be/ZOK6XWqQeyI)

1 Minute Inchworms to Push-ups [Video](https://youtu.be/Et0WRT6Q3sA)

45 Seconds Up Dog [Video](https://www.youtube.com/watch?v=OSgWJvZ6UaE)

30 Seconds Side Plank (Left) [Video](https://youtu.be/ZOK6XWqQeyI)

1 Minute Active Spiderman + Hamstring Stretch [Video](https://youtu.be/8veZcBi4ZMo)

45 Seconds Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)

30 Seconds Front Plank

Metcon

Sweat Sixteen (AMRAP – Reps)

AMRAP 16:

100 Meter Double Dumbbell Farmers Carry (50’s/35’s)

20 Double Dumbbell Deadlifts (50’s/35’s)

30 AbMat Sit-ups
* This triplet workout is centered around some “grunt work” style movements performed with a pair of dumbbells

* Rotating through an double dumbbell carry, a lower body pull, and midline movement will allow you to keep moving with intensity through the 16 minutes of work

* The intended scoring target for this workout is 4+ rounds [1 Round Every 4 Minutes]

Extra Credit

Warm-up (No Measure)

## 3 Sets:

100 Meter Double Dumbbell Carry

Rest 2 Minutes Between Sets

Meters 0-25: Left Arm Overhead, Right Arm Hang

Meters 25-50: Right Arm Overhead, Left Arm Hang

Meters 50-75: Both at Front Rack

Meters 75-100: Both Overhead

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