26.2 CrossFit – CrossFit
“Nothing great was ever achieved without enthusiasm.” – Ralph Waldo Emerson
Warm-up
Warm-up (No Measure)
20M run
Banded Warm-Up Series (5 reps each) [Video](https://youtu.be/TSoXLYScjJo)
:30 Banded Good Mornings [Video](https://youtu.be/qS2PveiBtpM)
:30 Active Spiderman & Hamstring Stretch [Video](https://youtu.be/8veZcBi4ZMo)
:30 Inch Worms [Video](http://youtu.be/gDweumAbvfQ)
10 Squat Therapy Reps (:5 down, :2 second pause, stand)
SKILL
Metcon (No Measure)
8 Empty Barbell Back Squats
3 with a :3 pause at the bottom + 5 Back Squats w/ no pause
*(Did they get low enough? A general rule for this can be “if there’s doubt, there’s no doubt!”)*
8 Loaded Back Squats (light)
3 with a :3 pause at the bottom + 5 Back Squats w/ no pause
Weightlifting
Back Squat (10 X 3 Back Squats)
Aerobic Literacy
In & Around (LT) (Time)
1600M easy moderate pace
200M @ 400PR pace
1400M @ easy moderate
200M @ 400PR pace
1200M @ easy moderate
200M @ 400PR pace
1000M @ easy moderate
200M @ 400PR pace
rest 100m walk after easy and hard runs
