Goodie Bag

26.2 CrossFit – CrossFit

As we grow, give yourself permission to create junk. To be able to laugh off mistakes, and get better through their lessons learned. We all want to thrive and do well, 100% of the time. But our own judgement, can become our worst enemy. Judge less, and practice more. That’s the secret sauce.

Warm-up

Running Warm up (No Measure)

## Warmup Run

400 Meters Easy

## 30 Seconds Each

Active Samson

Hollow Hold

Alternating Step Back Lunges

Inchworm to Push-ups

Superman

Burpees

Russian Baby Makers

Straight Leg Sit-ups

Skipping

Metcon

Metcon (Time)

For Time:

800 Meter Run

50/35 Calorie Assault Bike

40 Toes to Bar

200 Meter weighted Run (45/35)

40 Wreck Bag Box Step-ups (45/35) (24″/20″)

50/35 Calorie Assault Bike

800 Meter Run

Extra Credit

Muscle up Capacity (6 Rounds for reps)

(AMRAP 1:30):

12 Bar-Facing Burpees

Max Ring Muscle-ups

Rest 1 Minute

(AMRAP 1:30):

9 Bar-Facing Burpees

Max Ring Muscle-ups

Rest 1 Minute

(AMRAP 1:30):

6 Bar-Facing Burpees

Max Ring Muscle-ups

Rest 2 Minutes

(AMRAP 1:30):

12 Bar-Facing Burpees

Max Bar Muscle-ups

Rest 1 Minute

(AMRAP 1:30):

9 Bar-Facing Burpees

Max Bar Muscle-ups

Rest 1 Minute

(AMRAP 1:30):

6 Bar-Facing Burpees

Max Bar Muscle-ups

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