Poker Face

26.2 CrossFit – Foundations

**“Motivation can get you started. Commitment is what keeps you going.” – Jim Rohn**

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Warm-up

Warm-up (No Measure)

200M Run

Active Spidermans

Slow Air Squats

Side Shuffle Around Boxes (15 Seconds Each Direction)

Mountain Climbers

Lateral Squats

Butt Kickers

Frog Hops

Box Step-ups (Low Box)

High Knees Around Boxes

Push-up to Down Dog

Lateral Box Step-overs (Lower Box)

High Skip

Slow Burpees

Box Step-ups (Workout Box)

Rojas Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

Metcon

: Poker Face (3 Rounds for reps)

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds:

12 Front Squats (115/85)

6 Burpee Box Jump Overs (24″/20″)

Rest 5 Minutes

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds:

9 Front Squats (135/95)

6 Burpee Box Jump Overs (24″/20″)

Rest 5 Minutes

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds:

6 Front Squats (155/105)

6 Burpee Box Jump Overs (24″/20″)
* We’ll work for 5 minutes, then rest for 5 minutes in these 3 fast-paced intervals

* Each interval begins with a “buy-in” 400 meter run

* This run only happens once to start each interval

* In the remaining time, you’ll complete as many rounds and reps as you can of front squats and burpee box jump overs

* The runs should take around 2 minutes or less to complete, giving you about 3 minutes to work through the inside work

Extra Credit

Reversed bike Tabata (Calories)

10 sec on 20 sec off all out effort

record calories

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