26.2 CrossFit – CrossFit
**“75% Emotional, 25% Physical”**
Warm-up
3 Minutes of Cardio (No Measure)
Bike, run 400M, jump rope, crossfit warm up……
Row Warm up (No Measure)
Easy Row
Glute Bridges
Down Dog
Moderate Row
Glute Bridge Walkouts
Shoulder Taps
Faster Row
Single Leg Glute Bridges (15 Seconds Each)
Push-up to Down Dog
Metcon
Open 19.1 (AMRAP – Reps)
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target, Women throw 14-lb. ball to 9-ft. target.
Scaled #14/10
Extra Credit
In & Around (LT) (Time)
1600M easy moderate pace
200M @ 400PR pace
1400M @ easy moderate
200M @ 400PR pace
1200M @ easy moderate
200M @ 400PR pace
1000M @ easy moderate
200M @ 400PR pace
rest 100m walk after easy and hard runs
