Bottoms Up

26.2 CrossFit – CrossFit

**”The only person you are destined to become is the person you decide to be.” Ralph Waldo Emerson**

Warm-up

Warm-up (No Measure)

30 Arm Circles (small to big; forwards and backwards)

:30 Arm Hugs and Arms Up and Down

1:00 Child’s Pose on the Box

:30 Alternating Lunges

:30 Active Spiderman

1:00 Samson Stretch (:30 each side)

:30 Up-Downs

:30 Push-Up to a Step Up on Box

1:00 Squat Hold

:30 Slow Squats

Metcon

Bottoms Up (AMRAP – Rounds and Reps)

AMRAP 12:

2 Burpee Box Jumps (30″/24″)

25ft Handstand Walk

4 Burpee Box Jumps (30/24″)

25ft Handstand Walk

Continue adding 2 Burpee Box Jumps to every round until 12:00 expires.
HSW: Every 5ft Cleared = 1 Rep

Seal walk with skids to scale HSW

Example 1: 14+17 reps = 5 ft. into the HSW on the round of 16 Burpee Box jump overs

Example 2: 12+12 = 12 Burpee Box Jump overs into the round of 14

SKILL

Max Height Box Jump (Distance)

Max Height Box Jump

Aerobic Literacy

Dark Sky (LT) (Time)

3 Sets

3X500m with 40 sec rest between efforts

Rest 4 minutes(perform a 200m jog during rest interval)

2x60m sprints at 92-98% effort 140m walking recovery between 2 sets

Rest 2 minutes between sets

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