Quarter Zip

26.2 CrossFit – CrossFit

**“Attempt the impossible, in order to improve your work.” – Brian Tracey**

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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

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