8th Grade

26.2 CrossFit – CrossFit

**“We are what we repeatedly do. Excellence then, is not an act, but a habit.” – Aristotle**

Warm-up

Warm-up (No Measure)

Fish Game on Rower

## 30 Seconds Each

Single Unders

Lateral Squats

High Single Unders

Down Dog

Double Taps

Air Squats

Metcon

8th Grade (Time)

8 Rounds For Time:

45 Double Unders

30 Air Squats

15/12 Calorie Row
30Min

* Rowing is a pass off from the legs to the hips to the arms

* The legs make up 60% of the power

* The hips make up 30% of the power

* The arms make up the last 10% of the power

* Timing is important here to maximize the contribution of the legs

* We can simply think of the timing like this:

* Keep the shoulders forward of the hips until the legs straighten

* Then swing the hips open like you are finishing a deadlift

* After the swing, finish with a slight pull of the arms

* We’ll break down each portion of the stroke before putting it all together

Extra Credit

Metcon (No Measure)

On the 2:00 x 5 Rounds:

20 GHD Sit-ups

Time Remaining:

Max Distance Handstand Walk

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