Throwing Hands

26.2 CrossFit – CrossFit

**“To succeed in life, you need three things: a wishbone, a backbone and a funnybone.” – Reba McEntire**


3 Minutes of Cardio (No Measure)

Bike, run 400M, jump rope, crossfit 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


Front Rack Lunge (12-8-6-4-2)

Front Rack In-Place Lunges (Alternating)

*Increase loads across each set*


Throwing Hands (Time)


Abmat Sit-ups

Russian Kettlebell Swings (70/53) [Kilos = 32/24]

Directly into…


Overhead Medicine Ball Sit-ups (14/10) [Kilos = 6/4.5]

Empty Barbell Good Mornings (45/35) [Kilos = 20/16]
15-20 min metcon

Aerobic Literacy

Facundo (LT) (Time)

2 X 800M at moderate pace w/ 1 Min rest

1 X 1600M at easy pace (No watch till completed)

Rest 1 Min

4 X 400 at fast moderated pace w/ 45 sec rest

1 X 800M at easy pace (No watch till completed)

Rest 45 sec

6 X 200M at faster moderate pace W 30 Sec rest

1 X 400M in 2 min (No watch till completed)

Rest 30 Sec

8 X 100M faster moderate pace w/ 15 sec rest

1 X 200 at easy pace (No watch till completed)


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