26.2 CrossFit – CrossFit
**“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” -Scott Adams**
Warm-up
CF warm up (No Measure)
Sampson Stretch
10 Steps walking lunge
10 Overhead Squat
10 GHD Sit-ups
10 Back extensions
10 Pull ups
10 Ring dips
Weightlifting
Paused Front Squat (1 paused 1 regular front squat)
* Today’s strength portion is relatively short, lasting about 10 minutes
* The goal is to complete right around 5 sets (1 Set Every 2 Minutes)
* Look to gradually build up in weight with every set
* The goal isn’t to max out your lifts, just to get to something relatively heavy here within the allotted time
* Make sure to stick to the 2 second *active* pause on the first rep of each set
Metcon
Bambi Legs (Time)
5 rounds 400M run
15 Thrusters 95/65
