Coach Thursday

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.