Wave Runner

26.2 CrossFit – CrossFit

**“True strength is the courage to admit weakness.”**

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Wave Runner (6 Rounds for time)

On the 5:00 x 6 Rounds:

500/400 Meter Assault Bike

350/300 Meter Row

200 Meter Run
* We’ll complete the 3 listed stations for time and then rest with whatever time remains in the 5-minute window

* New rounds begin on the (0:00-5:00-10:00-15:00-20:00-25:00)

* These rounds should take 4 minutes or less to complete, giving you at least 1 minute to recover between

Extra Credit

Metcon (No Measure)

4 Rounds:

:40 Seconds Flutter Kicks

:20 Seconds Rest

1 Round:

50 GHD Sit-ups

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