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
