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
