4Ever

26.2 CrossFit – CrossFit

**“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” – Jim Kwik**

Warm-up

Warm-up (No Measure)

Easy Bike

Active Spidermans

Russian Baby Makers

Shoulder Taps

Moderate Bike

Mountain Climbers

Straight Leg Sit-ups

Arch Hold

Faster Bike

Frog Hops

Inchworm to Push-ups

Hollow Hold

Metcon

4Ever (3 Rounds for reps)

AMRAP 4:

27/21 Calorie Assault Bike

27 Burpees

27 Chest to Bar Pull-ups

Rest 4 Minutes

AMRAP 4:

21/15 Calorie Assault Bike

21 Burpees

21 Toes to Bar

Rest 4 Minutes

AMRAP 4:

15/12 Calorie Assault Bike

15 Burpees

15 Pull-ups
* The 1:1 work to rest ratio creates high levels of lactic acid in the working muscles

* This forces your body to improve its ability to buffer that acid

* If you finish the gymnastics in each window, you’ll cycle back to the bike and work until the 4 minutes is up

* Your score for each AMRAP 4 is total rounds + reps completed

* When choosing rep schemes and variations, consider the following scoring goals for each round:

* **1st AMRAP:** 1-1+ Rounds

* **2nd AMRAP:** 1-1.5+ Rounds

* **3rd AMRAP:** 1.5-2+ Rounds

Extra Credit

Metcon (No Measure)

Not For Time:

30 GHD Sit-ups

40 AbMat Sit-ups

50 Hollow Rocks

40 AbMat Sit-ups

30 GHD Sit-ups

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close