26.2 CrossFit – CrossFit
**“There is a difference between listening, and waiting for your turn to speak.” -Simon Sinek**
Warm-up
Warm-up (No Measure)
400 Meters Easy Run
1 Minute Row
30 Seconds Active Samson
1 Minute Row
30 Seconds Active Spidermans
1 Minute Row
30 Seconds Air Squats
Metcon
Again and Again (3 Rounds for time)
On the 10:00 x 3 Rounds:
400 Meter Run
30/24 Calorie Row
200 Meter encumbered Run (35/25)
20 Double Dumbbell Squats (50’s/35’s)
* This cardio-heavy interval workout has us beginning a new round every 10 minutes
* You’ll complete the listed work for time and rest with whatever time remains in the window
* New rounds begin on the (0:00-10:00-20:00)
* Record your times for each of the 3 rounds
* To get the right stimulus and build in enough rest, these rounds should take 8 minutes or less to complete
* This averages out to 2 minutes or less for each station
* Adjust the weights, reps, or distances as needed to meet this recommendation
26.2crossfit in Rockledge 