Lightsaber

26.2 CrossFit – CrossFit

**“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams**

Warm-up

Warm-up (No Measure)

**Activate/Get Hot**

:30 Jumping Jacks

:30 Knuckle Draggers

:30 Active Samson

:30 Alternating Quad Stretch

:30 Plank Shoulder Taps

:30 Step Back Reverse Lunges

:30 PVC Stiff Legged Deadlifts

:30 PVC Pass Throughs

**Mobility**

1:00 Child’s Pose

1:00 Straddle Stretch

Warm-up (No Measure)

1:00 – Fan Bike: 50 RPM, Bike Erg: 800 Cals/Hour

:30 Recover

1:00 – Fan Bike: 55 RPM

:30 Recover

:45 – Fan Bike: 60 RPM

:30 Recover

:15 – Fan Bike: 65 RPM

:30 Recover

:15 – Fan Bike: 70 RPM

1:00 Rest/Reset Monitors

:30 Calorie Test – find a pace for the workout and aim to complete 10/7 Calories in under :40 (7/5 Calories in :30). If we plan on doing 10/7 calories in the workout, completing this amount in :30 when fresh should not be a problem.

Tiger Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

Metcon

Lightsaber (Time)

For Time:

21-18-15-12-9-6-3*

Power Snatch (75/55)

*Before each set of Power Snatch, complete 10/7 Calorie Assault Bike

Lightsaber (Time)

For Time:

21-18-15-12-9-6-3*

Power Snatch (75/55)

*Before each set of Power Snatch, complete 10/7 Calorie Assault Bike