Roy

26.2 CrossFit – CrossFit

**“There will never be a better you, than you.”**

Warm-up

CF warm up (No Measure)

Sampson Stretch

10 Steps walking lunge

10 Overhead Squat

10 GHD Sit-ups

10 Back extensions

10 Pull ups

10 Ring dips

Metcon

Roy (Time)

5 Rounds for time of:

15 Deadlifts, 225/155

20 Box Jumps, 24″/20″

25 Pull-ups
In honor of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, was killed in action on July 8th, 2009
To learn more about Roy click here

Aerobic Literacy

Explore (LT) (Distance)

3X60m acceleration sprints 90, 92, 95% perceived effort with slow walk back for recovery.

4X %min moderate pace W/ 1 min rest between reps

3Min easy jog warm down

3X60m acceleration sprints 95, 98, 100% perceived effort with slow walk back for recovery.

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