26.2 CrossFit – CrossFit
**“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson**
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
Hello Darkness (7 Rounds for reps)
On the 4:00 x 7 Rounds:
400 Meter Run
20 Kettbell Swings (53/35)
10 Burpee Pull-ups
* A new round of this triplet interval workout begins every 4 minutes [0-4-8-12-16-20-24]
* Complete the 3 stations for time and rest with whatever time remains
* Enter your time for each round
* Cap rounds at 3:30, giving you at least 30 seconds of rest between efforts
Extra Credit
Cheese and Crackers (Time)
1 x 1000M
Rest 3 min
10 X 300 (100 jog, 150 sprint, 50M walk)
3 min rest
1 x 1000m
