26.2 CrossFit – CrossFit
An Alpha is not the one who yells the loudest, the alpha takes care of the pack, if you don’t have band aids in your pocket your probably just barking louder.
Warm-up
Warm-up (No Measure)
2 Rounds (~8:00):
400m Run
:15 sec hang from bar
:20 sec Spiderman Stretch ea. side
10 Inchworm to Push-ups [Video](https://youtu.be/LZm45woGWl4)
Metcon
Y’all Come back now (Time)
5 Rounds For Time:
100 Meter Double Dumbbell Farmers Carry (50/35)
30 AbMat Sit-ups
10 Dumbbell cleans (50/35)
* Score = Time it takes to complete the workout
12-15minutes of work
Aerobic Literacy
Backhand (LT) (Time)
Part 1
2 Sets
500M at moderate/fast pace no rest
500M easy, no rest
400M at moderate/fast pace no rest
400M easy, no rest
300M at moderate/fast pace no rest
300M easy rest 3 Min
Part 2
4X 100M sprint at your 400M max pace with full recovery between reps