Quittin Time

26.2 CrossFit – CrossFit

**“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo**

Warm-up

Warm-up (No Measure)

## Bike Warmup

60 Seconds Easy

40 Seonds Moderate

20 Seconds Moderate-Fast

## 30 Seconds Each

Alternating Bird Dogs

Push-up to Down Dog

Glute Bridges

Single Leg Glute Bridge (Right)

Single Leg Glute Bridge (Left)

Glute Bridge Walkouts

Metcon

Quittin Time (3 Rounds for reps)

AMRAP 5:

Buy-In: 30/21 Calorie Assault Bike

Max Rounds With Time Remaining:

12 Deadlifts (225/155)

12 Barbell Facing Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 30/21 Calorie Assault Bike

Max Rounds With Time Remaining:

8 Deadlifts (275/185)

8 Burpee Box Jumps (24″/20″)

Rest 5 Minutes

AMRAP 5:

Buy-In: 30/21 Calorie Assault Bike

Max Rounds With Time Remaining:

4 Deadlifts (315/205)

Extra Credit

Rayka (Distance)

Part 1

1 set

5 Min moderate

5 Min easy

No rest between sets

Part 2

2 sets

3 Min moderate

3 Min easy

No rest between sets

Part 3

3 sets

1 min moderate

1 Min easy

No rest between sets

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