When are double unders?

26.2 CrossFit – CrossFit

**“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins**

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

Metcon (AMRAP – Rounds and Reps)

Buy In

For time 50 burpee box jump overs (24″/20″)

6 minute time cap followed by 1 min rest then

AMRAP 13:

600/500 Meter Row

9 Deadlifts (275/185)

12 Single Dumbbell Burpee Box Step-Overs (24″/20″)
* Today’s two part workout starts with 50 burpee box jump overs for time

* You do not have to stand to full extension on top of the box

* Let’s cap this piece at 6 minutes to ensure at least 1 minute of rest heading into the second part, which begins on the 7:00

* We’ll score rounds and reps for this AMRAP 13

* Expect to complete about 3 rounds of work during this time period

Extra Credit

Bring it Home (AT) (Time)

2000M easy pace

400M moderate rest 2 min

1600M easy pace

300M moderate rest 2 Min

1200M easy

200M fast rest 2 Min

800M easy

100M sprint DONE
Easy is anything you can comfortably sustain for 60 min the focus is the shorties train those with purpose and speed

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