Litter Box

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

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