26.2 CrossFit – CrossFit
**“Stay committed to your decisions, but stay flexible to your approach.” -Tony Robbins**
Warm-up
Warm-up (No Measure)
1 Minute Each
Bike (Easy)
Air Squats to Medicine Ball
Shoulder Taps
Inchworm to Push-up
30 Seconds Each
Bike (Faster)
Squats with Medicine Ball
Straight Leg Sit-ups
Arch Hold
Metcon
Green Monster (Time)
4 Rounds For Time:
40/30 Calorie Assault Bike
30 Wallballs (20/14)
20 Toes to Bar
10 Single Arm Devil Press (50/35)
*about 35 Min
* This workout starts by finding a sustainable break-up plan for the middle movements: the wallballs and toes to bar
* Going with quicker sets and quicker breaks can be consistent and help you hold a strong pace through the bike and devil’s press
* If you know you only have to complete quick sets of 5 with the ball, you’re more likely to go faster on the bike
* If you’re breaking the toes to bar into quick sets of 4 or 5, you’re going to have more to give on the dumbbell
* Creating this tempo within these movements can help you keep moving forward with a higher average intensity
