Micro Chip

26.2 CrossFit – CrossFit

**“Challenges are what make life interesting and overcoming them is what makes life meaningful.” — Joshua J. Marine**

Warm-up

Warm-up (No Measure)

**Mobility**

* 1:00 Pike Stretch [Video](https://youtu.be/gst-Z4Z8WM8)

* :30 Ankle Rocks (each side) [Video](https://youtu.be/M_ZsO4Aznf8)

**Activation**

* :30 Banded Good Morning [Video](https://youtu.be/2aPbq4VRlBw)

* :30 Low Banded Rows [Video](http://youtu.be/wiyVfcpY34o)

* :30 Alternating Single Leg V-Ups

**Get Hot!**

* :30 Assault Bike (or other machine/run)

* :30 Single Unders

* :30 Row (or other machine/run)

Metcon

MicroChip (Time)

For Time:

50/35 Calorie Assault Bike

100 Double Unders

1500/1250m Row

100 Double Unders

50/35 Calorie Assault Bike
Plan on about 20Min of work

* The Bike – push a little harder for the first minute and then settle into a comfort pace. For the second bike, do the opposite, use the first minute to catch your breath and finish strong in the last minute.

Extra Credit

Slingshot (AT) (Distance)

5 sets

3 min moderate

2 min easy

1 min walk

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