McGhee

26.2 CrossFit – CrossFit

**“You can’t build on top of success you don’t acknowledge” – Dallas Travers**

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

McGhee (AMRAP – Rounds and Reps)

30-Minute AMRAP of:

5 Deadlifts, 275#

13 Push-ups

9 Box Jumps, 24″
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here

Aerobic Literacy

Jet Setting (LT) (Time)

3X1 Mile at moderate pace w 1 Min rest between reps

try to run by feel and make the same time and distance each attempt

Rest 5 Min

5x 60M sprints with 240 recovery jog between efforts plus additional 30 sec rest between reps

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