Quadratic Formula

26.2 CrossFit – CrossFit

“What is important is seldom urgent, and what is urgent is seldom important.” – Dwight Eisenhower

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

Quadratic formula (Time)

4 Rounds For Time:

18/12 Calorie Row

15 Box Jump Overs (24″/20″)

12 Toes to Bar

9 Dumbbell Front Squats (50’s/35’s)
* Remain steady on the row. It’s a small enough number of cals that we can push our cals/hour a little higher. Think 50-100 cals/hr more.

* You can push on the Box Jump Overs, but 15 is an “inbetweener”, meaning it’s just enough to pack a good punch. It may be worth stepping off the box to lower the heart rate.

* Big sets for a set of 12! If you are not a 12 unbroken athlete, think 10-2 or 8-4. As soon as you start to lose the swing, come down for a quick break. Inefficiencies punish the TTB.

* 9 is 9 is 9. Unbroken. The worst part about these 9 is having to Row afterwards. But, all-in-all, move fast through these and hit range of motion at the bottom AND at the top!

15-20 Min

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