26.2 CrossFit – CrossFit
**“Attempt the impossible, in order to improve your work.” – Brian Tracey**
Warm-up
Bike, Plate, Bar warm up (No Measure)
## Bike & Plate Warmup
1 Minute Easy Bike
30 Seconds Plate Hops
45 Second Easy-Moderate Bike
30 Seconds Plate Ground to Overhead
30 Seconds Moderate Bike
30 Seconds Plate Lateral Squats (Holding Plate Out Front)
15 Seconds Moderate-Fast Bike
30 Seconds Plate Counterbalance Squats
*Use Single 10# or 15# Plate For Warmup*
Rojas Warm up
Empty Bar
10 good mornings
10 squats
10 push press
10 snatch grip deadlift
3 power snatch
2 squat snatch
Metcon
Quarter Zip (AMRAP – Rounds and Reps)
AMRAP 25:
400 Meter Run
2 Rope Climbs or (4 pull ups strict)
8 Kettlebell Swings (70/53)
12 Kettlebell Reverse Lunges (70/53)
* This longer AMRAP workout has a little bit of everything – as it includes cardio, gymnastics, and weightlifting
* After completing the 400 meter run, you’ll complete all 3 rounds of 4-8-12 before heading out for another 400 meter run
* For scoring purposes, 1 full round is the 400 meter run + the 3 rounds of 4-8-12
* Record total rounds and reps completed at the end of 25 minutes
* Only count fully completed 400 meter runs towards your score
* If you finished the full run, record 400 reps
* If you complete partial runs, write the estimated distance in the notes section
Extra Credit
Warm-up (No Measure)
## 3 Giant Sets:
21 Rower Pike-ups [Video](https://youtu.be/bNWlIZOA0PI)
15 GHD Sit-ups [Video](https://youtu.be/EeJEx5-YO88)
9 Strict Toes to Bar [Video](https://youtu.be/-ZRG5qQYmgs)
Rest 2 Minutes Between Sets
26.2crossfit in Rockledge 