Deadbolt

26.2 CrossFit – CrossFit

**“For most of us, the problem is not a lack of goals. But rather too many of them.” – Roy F. Baumeister**

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Warm-up

Warm-up (No Measure)

30 Seconds Each

Easy Row

Single Unders

Glute Bridges

Moderate Row

Single Unders

Single Leg Glute Bridges (15 Seconds Each)

Faster Row

Single Unders

Glute Bridge Walkouts

Weightlifting

Deadlift (5/4/3)

* We’ll have 15 minutes to build to a heavy set of 5, heavy set of 4, and heavy set of 3

* To stay on track with time, consider the following approach:

* 3 Warm-up Sets

* 3 Sets of 5

* 2 Sets of 4

* 1 Set of 3

* This approach works out to 1 set roughly every 2 minutes, which gets the work completed within the 15 minute time frame

Metcon

Deadbolt (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

30/24 Calorie Row

15 Deadlifts (225/155)

Extra Credit

Metcon (AMRAP – Rounds and Reps)

## Gymnastic Capacity

AMRAP 8:

5 Burpees to Target (6″)

3 Kipping Handstand Push-ups

5 Burpees to Target (6″)

6 Kipping Handstand Push-ups

5 Burpees to Target (6″)

9 Kipping Handstand Push-ups



Add 3 Handstand Push-ups Each Round

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