Pay Dirt

26.2 CrossFit – CrossFit

**“To succeed in life, you need three things: a wishbone, a backbone and a funnybone.” – Reba McEntire**

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Warm-up

CF warm up (No Measure)

Sampson Stretch

10 Steps walking lunge

10 Overhead Squat

10 GHD Sit-ups

10 Back extensions

10 Pull ups

10 Ring dips

Metcon

Pay Dirt (Time)

10 Rounds:

200 Meter Run

9 Double Dumbbell Burpees (50’s/35’s)
* If we had to choose one goal for today’s workout, it would be to stay moving at a strong pace on the dumbbell burpees

* This station will likely make the biggest difference of the two in the grand scheme of the workout

* The weighted burpees are all about rhythm

* If you’re able to keep a rhythm and put a good effort into each rep, it’s easier to stay moving

* The harder you work, the better this movement will feel

* Once you lose your rhythm, the movement becomes “choppy” and more difficult to complete

* Find a place to breathe at both the top and the bottom of each rep to stay composed

* Adjust your pace on the 200 meter runs to allow you to thrive through the 9 reps per round

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