Hello Darkness

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