26.2 CrossFit – CrossFit
**“I attribute my success to this – I never gave, or took, any excuse.” – Florence Nightingale**
Warm-up
3 Minutes of Cardio (No Measure)
Bike, run 400M, jump rope, crossfit warm up……
Warm-up (No Measure)
Easy Row
Box Step-ups
Barbell Good Mornings
Barbell Back Squats
Moderate Row
Box Jumps + Step Down (Low Box)
Barbell Elbow Rotations
Barbell Strict Press & Reach
Faster Row
Box Jumps + Step Down (Workout Box)
Barbell Romanian Deadlifts
Barbell Front Squats
Metcon
Cho To GO (3 Rounds for reps)
AMRAP 5:
40/30 Calorie Row
20 Box Jump Overs (24″/20″)
AMRAP “Macho Man” (135/95)
Rest 5 Minutes
AMRAP 5:
30/21 Calorie Row
15 Box Jump Overs (24″/20″)
AMRAP “Macho Man” (155/105)
Rest 5 Minutes
AMRAP 5:
20/15 Calorie Row
10 Box Jump Overs (24″/20″)
AMRAP “Macho Man” (185/135)
* 1 Round of “Macho Man” is 1 Rep
* 3 Power Cleans
* 3 Front Squats
* 3 Push Jerks
* Choose weights that allow for:
* **1st Round:** 3 Unbroken Rounds When Fresh (Light-Moderate)
* **2nd Round:** 2 Unbroken Rounds When Fresh (Moderate)
* **3rd Round:** 1 Unbroken Round When Fresh (Moderate-Heavy)
