Boop

26.2 CrossFit – CrossFit

Good and bad is determined in how you percieve it.

Warm-up

Warm-up (No Measure)

1 Minute Row

1 Minute Inchworm to Push-up [Video](https://youtu.be/Et0WRT6Q3sA)

1 Minute Wall Squats [Video](https://youtu.be/5Q32xkPbg2A)

1 Minute Shoulder Taps [Video](https://www.youtube.com/watch?v=8QbRiNrLAD8)

1 Minute Single Leg Glute Bridges (30 Seconds Each Side) [Video](https://www.youtube.com/watch?v=TQt2I73oL6Y)

1 Minute Straight Leg Sit-ups [Video](https://youtu.be/l1cjHXMWScE)

1 Minute Row ,1 Minute Row

1 Minute Inchworm to Push-up [Video](https://youtu.be/Et0WRT6Q3sA)

1 Minute Wall Squats [Video](https://youtu.be/5Q32xkPbg2A)

1 Minute Shoulder Taps [Video](https://www.youtube.com/watch?v=8QbRiNrLAD8)

1 Minute Single Leg Glute Bridges (30 Seconds Each Side) [Video](https://www.youtube.com/watch?v=TQt2I73oL6Y)

1 Minute Straight Leg Sit-ups [Video](https://youtu.be/l1cjHXMWScE)

1 Minute Row
,

Metcon

Boop (Calories)

AMRAP 14:

Max Calorie Row

Every 2 Minutes [Starting at 0:00]:

7 Toes to Bar

7 Push Press (95/65)

7 Front Squats (95/65)
* With relatively small sets on the non-rowing movements, let’s see if we can hold on for unbroken sets throughout

* The scored portion today is the row calories, so we want a good amount of time on the machine

* Aim for quality strokes instead of quantity of strokes on the rower

* The more power you can get behind each pull, the bigger the payoff will be in terms of calorie accumulation

* After the first round, you’ll have a good idea of how many calories you can get within the 2 minute window

* Try to keep the number of calories fairly consistent for each effort on the machine

Extra Credit

Stop and Stare (AT) (Distance)

6X3 Min with 45 sec rest between reps
have a marked start point, run 3 min mark your end point. Try to consistantly end on marked points in 3 minutes without looking at your watch. Moderate pace (10k pace)

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