Crew Neck

26.2 CrossFit – CrossFit

**“It takes as much energy to wish, as it does to plan.” – Eleanor Roosevelt**

Warm-up

Warm-up (No Measure)

200m Jog (as a group)

**30 Seconds of Each:**

Arm Circles – All directions

Active Samson [Video](https://youtu.be/jGVMgxjPORo)

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

**Mobility**

Couch Stretch: 45 Seconds Each Side [Video](https://www.youtube.com/watch?v=Lv-w40pllco)

Lat Stretch on Wall: 45 Seconds Each Side [Video](https://youtu.be/Uco_YaNxTg4)

Rojas Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

Metcon

Crew Neck (Time)

For Time

27-21-15-9:

Chest to Bar Pull-ups

Push Jerks (135/95)

Run 400m
25 min

Extra Credit

The Mountain (AT) (Distance)

1 Min on 15 sec easy jog 1 Min rest

2 Min on, 30 Sec easy jog, 1 Min rest

3 Min on, 1 Min easy jog, 1 Min rest

4 Min on, 2 Min easy jog, 1 Min rest

5 Min on, 3 Min easy jog, 1 Min rest

4 Min on, 2 Min easy jog, 1 Min rest

3 Min on, 1 Min easy jog, 1 Min rest

2 Min on, 30 Sec easy jog, 1 Min rest

1 Min on Done
HR at the end of each on should be no more than 180- your age and no less than 170 – your age

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close