26.2 CrossFit – CrossFit
**“When are closed to ideas, what we hear is criticism. When we are open to criticism, what we get is advice.” – Simon Sinek **
Warm-up
Warm-up (No Measure)
5:00 AMRAP
10 Jumping Jacks
8 Step Ups
6 Ring Rows (or Bent-Over Row)
4 Push-Ups
200m Run
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14:00
2, 4, 6, 8, 10….
Box Jump Over (30/24″)
DB Plank Rows (50/35#)
*Run 200 after every round
*1 Plank Row = In a plank, row right, row left
*This is an ascending ladder rep scheme. Add 2 reps to each movement for each round
*Score = Log the round you finished and any additional reps (i.e., if you finished the round of 12 and did 2 Box Jump Overs, your score would be 12+2)
*For the Run 1 meter = 1 rep
Aerobic Literacy
Option 2 (LT) (Time)
***OR***
2x3000M 5 min rest between 3000M
500 fast 500 slow 400 fast 400 slow 300 fast 300 slow 200 fast 200 slow 100 fast 100 slow.
