Wild Card

26.2 CrossFit – CrossFit

**”The only person you are destined to become is the person you decide to be.” Ralph Waldo Emerson**

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

Wild Card (Time)

On the 10:00 x 3 Rounds:

30/24 Calorie Row

200 Meter Run

30/24 Calorie Assault Bike

200 Meter Run

* Score = Log the time for all 3 rounds. The score is the sum total of all three rounds.

Aerobic Literacy

The Mountain (AT) (Distance)

1 Min on 15 sec easy jog 1 Min rest

2 Min on, 30 Sec easy jog, 1 Min rest

3 Min on, 1 Min easy jog, 1 Min rest

4 Min on, 2 Min easy jog, 1 Min rest

5 Min on, 3 Min easy jog, 1 Min rest

4 Min on, 2 Min easy jog, 1 Min rest

3 Min on, 1 Min easy jog, 1 Min rest

2 Min on, 30 Sec easy jog, 1 Min rest

1 Min on Done

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