Kickstarter

26.2 CrossFit – CrossFit

**“There will never be better you, than you.”**

Warm-up

3 Minutes of Cardio (No Measure)

Bike, run 400M, jump rope, crossfit 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

Kickstarter (AMRAP – Rounds and Reps)

AMRAP 20:

30/21 Calorie Assault Bike

20 Single Arm Dumbbell Hang Clean and Jerks (50/35)

30 AbMat Sit-ups

20 Hand Release Push-ups

Extra Credit

Slingshot (AT) (Distance)

5 sets

3 min moderate

2 min easy

1 min walk
Moderate should be 2-3 sec slower 100M off your 1 mile pace. 1 mile time *60/16= 100M pace. (100M pace +2sec)16/60 made to seconds divided by 16 add 2-3 seconds to that pace.

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