The Old Block

26.2 CrossFit – CrossFit

**“Enthusiasm is common. But endurance, is rare.” – Angela Duckworth**

Warm-up

Warm-up (No Measure)

## 1 Minute Each

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

Box Step-ups [Video](https://youtu.be/-a7dxXLXw_4)

Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)

PVC Pass Throughs [Video](https://www.youtube.com/watch?v=iLup2Kn9INM)

Easy Row

Metcon

The Old Block (Time)

For Time:

50 Wallballs (20/14)

40 Box Jumps (24″/20″)

30 Lateral Barbell Burpees

20 Power Snatches (115/85)

1,000 Meter Row
About 30 minutes

Extra Credit

Book ends (AT) (Distance)

8 min easy run

rest 2 min

6X2 at moderate pace with 20 air squats a slow recovery pace between reps

rest 2 min

8 min easy run
pace for 8 min is heart rate of 180 minus your age

Try to hit the same distance in the 2 min repeats!

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