26.2 CrossFit – CrossFit
**“When you have one foot in the past, and one in the future, you piss on the present.” – Dan Harris
**
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
Hang in There (5 Rounds for time)
On the 4:00 x 5 Rounds:
50 Double Unders
300/250m Row
10 Hang Squat Cleans (115/85)
If fast on Double-Unders, slightly pull knees up as rope passes under. If not as proficient, do two sets and stay calm.
Sprint start for 5 hard pulls, then settle to your pace.
Strive to only break once with a bigger first set. Typically, the less reps left in the set, the quicker athletes are to pick up the bar.
Options: 8-2; 7-3; 6-4.
Remember, it’s a SPRINT! Earn your rest.
26.2crossfit in Rockledge 