26.2 CrossFit – CrossFit
**“To succeed in life, you need three things: a wishbone, a backbone and a funnybone.” – Reba McEntire**
Warm-up
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
Weightlifting
Front Rack Lunge (12-8-6-4-2)
Front Rack In-Place Lunges (Alternating)
*Increase loads across each set*
Metcon
Throwing Hands (Time)
40-30-20:
Abmat Sit-ups
Russian Kettlebell Swings (70/53) [Kilos = 32/24]
Directly into…
30-20-10:
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)
DONE
