Alter Ego

26.2 CrossFit – CrossFit

**“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson**

Warm-up

Running Warm up (No Measure)

## Warmup Run

400 Meters Easy

## 30 Seconds Each

Active Samson

Hollow Hold

Alternating Step Back Lunges

Inchworm to Push-ups

Superman

Burpees

Russian Baby Makers

Straight Leg Sit-ups

Skipping

Metcon

Alter Ego (10 Rounds for time)

Every 3 Minutes x 10 Rounds:

[On the 0:00]: 500/450 Meter Row

[On the 3:00]:400 Meter Run

[On the 6:00]: 500/450 Meter Row

[On the 9:00]: 400 Meter Run

[On the 12:00]: 500/450 Meter Row

[On the 15:00]: 400 Meter Run

[On the 18:00]: 500/450 Meter Row

[On the 21:00]: 400 Meter Run

[On the 24:00]: 500/450 Meter Row

[On the 27:00]: 400 Meter Run

Aerobic Literacy

Shape Shifting (AT) (Distance)

Part 1

10 Sets (1 Min easy pace, 1 Min moderate)

No Rest

Part 2

10 Sets (15 Sec fast and 45 Sec easy)

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