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
