Jakpot

26.2 CrossFit – CrossFit

**“Stay committed to your decisions, but stay flexible to your approach.” – Tony Robbins**

Warm-up

Warm-up (No Measure)

## 3 Stations With Light Kettlebell

1 Minute Bike (Easy)

30 Seconds Knuckle Drags [Video](https://youtu.be/fCbgYvE8NYs)

30 Seconds Single Arm Kettlebell Deadlifts (15 Seconds Each)

1 Minute Bike (Easy-Moderate)

30 Seconds Bodyweight Good Mornings [Video](https://youtu.be/TP7Y0QLYIac)

30 Seconds Kettlebell Romanian Deadlifts

1 Minute Bike (Moderate)

30 Seconds Down Dog [Video](https://www.youtube.com/watch?v=pASLkvDHyxE)

30 Seconds Single Arm Russian Kettlebell Swings (15 Seconds Each)

Weightlifting

Turkish Get Up (1 Rep is after both hands go)

Video

https://www.youtube.com/watch?v=VQq8I_n_hRE

Metcon

Jackpot (AMRAP – Rounds and Reps)

AMRAP 20:

1,000 Meter Bike

50 AbMat Sit-ups

30 Russian Kettlebell Swings (70/53)
100M is 1 Rep

* With the sit-ups following the bike, see if you can keep the intensity on the higher side of moderate on the machine

* The AbMat sit-ups are a chance to breathe and keep moving forward (and literally lay down)

* This order of movements is a nice incentive to push for a quicker 1k effort on the bike

Extra Credit

Dark Sky (LT) (Time)

3 Sets

3X500m with 40 sec rest between efforts

Rest 4 minutes(perform a 200m jog during rest interval)

2x60m sprints at 92-98% effort 140m walking recovery between 2 sets

Rest 2 minutes between sets
Treat the 500s as 300easy, 100 moderate 100 fast.

Flow

Run 500 rest40 run 500 rest 40 run 500 rest 4min preform a 200m jog during the 4 min. Sprint 60 walk 140 sprint 60 walk 140, rest 2 min. repeat 3 rounds

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