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26.2 CrossFit – CrossFit

Believe history not apologies

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

Metcon (Time)

For time:

Run, 800 m

Row, 1000 m

Assault Bike, 2000 m

Run, 400 m

Row, 500 m

Assault Bike, 1000 m
Cycle your sprints

Extra Credit

Explore (LT) (Distance)

3X60m acceleration sprints 90, 92, 95% perceived effort with slow walk back for recovery.

4X %min moderate pace W/ 1 min rest between reps

3Min easy jog warm down

3X60m acceleration sprints 95, 98, 100% perceived effort with slow walk back for recovery.
try to hit the same points on your start and stop in the 5 min intervals

Pace for the 5s should be 4-5sec/100 slower than your 1 mile PR. An athlete with a 5min mile has a 22.5sec/100 they would run at 27sec/100 or a 7:15 mile

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