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)
