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.
