26.2 CrossFit – CrossFit
**“Excitement comes from the achievement. Fulfillment comes from the journey.”**
Warm-up
Warm-up (No Measure)
400M run
*With Workout Weight Kettlebell:*
1 Minute Bike (Faster in 2nd Round)
1 Minute Active Samson + Air Squat [Video](https://youtu.be/DIvWLT5hv7Y)
1 Minute Kettlebell Farmers Carry (30 Seconds Each Side)
*Carry Kettlebell in Circle Around Room*
Metcon
Pardon the Interuption (AMRAP – Reps)
AMRAP 16:
Max Calorie Assault Bike
[On the 0:00]: 21 Kettlebell Swings (53/35)
[On the 2:00]: 21 AbMat Sit-ups
[On the 4:00]: 21 Kettlebell Swings (53/35)
[On the 6:00]: 21 AbMat Sit-ups
[On the 8:00]: 21 Kettlebell Swings (53/35)
[On the 10:00]: 21 AbMat Sit-ups
[On the 12:00]: 21 Kettlebell Swings (53/35)
[On the 14:00]: 21 AbMat Sit-ups
Extra Credit
“I” “T” “Y” (No Measure)
dumbbell or plate raises straight off your sides to overhead
at a 45degree angle
straight in front of you
26.2crossfit in Rockledge 