26.2 CrossFit – CrossFit
“Water the flowers, not the weeds.”
Warm-up
General Warm up (No Measure)
## 1 Minute
Easy Bike or run
Active Samson
Air Squats
## 45 Seconds
Moderate Bike or run
Active Spidermans
Barbell Squats
## 30 Seconds
Faster Bike or run
Push-up to Down Dog
Barbell Squats
Metcon
J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
or Dumbbell DT
21-15-9-6
DB Z Press (35/25)Seated shoulder press
Strict Ring Dip
DB Deficit Push-Up (hand on DB’s)
Extra Credit
Free Falling (Time)
3xs for time
500M at moderate pace, 90 Sec rest
400M at moderate pace, 75 Sec rest
300M at moderate pace, 60 Sec rest
200M at moderate pace, 45 Sec rest
100M at moderate pace, 4 Min rest
26.2crossfit in Rockledge 