26.2 CrossFit – CrossFit
**“Well done is better than well said.” -Benjamin Franklin**
Warm-up
General Warm up (No Measure)
## 1 Minute
Easy Bike or run
Active Samson
Air Squats
## 45 Seconds
Moderate Bike or run
Active Spidermans
Dumbbell Goblet Squats
## 30 Seconds
Faster Bike or run
Push-up to Down Dog
Medicine Ball Squats
Metcon
Litter box (Time)
3 Rounds:
3 Burpee Box Jumps (24″/20″)
6 Double Dumbbell Front Squats (50’s/35’s)
9 Deadlifts (155/105)
50/35 Calorie Row
3 Rounds:
3 Burpee Box Jumps (24″/20″)
6 Double Dumbbell Front Squats (50’s/35’s)
9 Deadlifts (155/105)
50/35 Calorie Row
3 Rounds:
3 Burpee Box Jumps (24″/20″)
6 Double Dumbbell Front Squats (50’s/35’s)
9 Deadlifts (155/105)
30 min cap
* With fairly small rep numbers at each station, see if you can complete the squats and deadlifts unbroken throughout
* Move at a steady pace on the burpee box jumps that allows for these unbroken squats
* If you’re comfortable going unbroken, transitioning faster between movements can shave off a lot of time over the 9 rounds
* In the grand scheme of the workout, the opening 3 rounds of 3-6-9 + the row calories are essentially a buy-in for the remainder of the work
* Open up these two sections at a speed that allows you to thrive on the remaining 6 rounds of 3-6-9 + 50/35 calorie row
* To keep this plan top of mind, think: “start smart, finish strong”
Extra Credit
Metcon (AMRAP – Reps)
5 Rounds:
15/12 Calorie Machine (Bike or Row)
“X” Distance Handstand Walk
**Option 1:** 50′ Handstand Walk
**Option 2:** 25′ Handstand Walk
**Option 3:** 1 Minute of Handstand Walk Practice
26.2crossfit in Rockledge 