Hot Route

26.2 CrossFit – CrossFit

**“There is but one degree of commitment; total.” – Arnie Sherr**

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Warm-up

,: Warm-up (No Measure)

High Knee side step

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet

,High Knee side step

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet
,

Metcon

Hot Route (AMRAP – Rounds and Reps)

AMRAP 18:

Buy-In: 1 Mile Run

AMRAP In Time Remaining:

50 Double Unders

35 Air Squats

20 Dumbbell Plank Rows (50’s/35’s)
* Instead of fixating on the rep number, try to clear each of these movements within a similar time frame across the workout

Extra Credit

Metcon (Time)

4 Rounds:

30/21 Calorie Row

Rest 1 Minute

15/12 Calorie Row

Rest 30 Seconds

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