Nicole

26.2 CrossFit – CrossFit

**“If failure is not an option, neither is success.”**

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
When you break from pull ups go run again

Aerobic Literacy

Tuck and Roll (LT) (Time)

4X500M w 40 sec rest 3 sec faster than 1 mile pace

rest 5 min

4X300M w 40 sec rest 1 second faster than 1 mile pace

5 min rest

4X400M w 40 sec rest 2 sec faster than 1 mile pace

5 min rest

4X200M w 40 sec rest 1mile pace

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