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
