Gwen and Where

26.2 CrossFit – CrossFit

**“Culture eats strategy for breakfast.” – Peter Drucker**

Warm-up

Warm-up (No Measure)

**Activate/Get Hot**

2 Rounds:

500m Bike

10-8-6-4-2

Air Squat

5-4-3-2-1

Burpee

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

Gwen and Where (Time)

For Time:

1,000 Meter Bike

15 Unbroken Clean and Jerks

1,000 Meter Bike

12 Unbroken Clean and Jerks

1,000 Meter Bike

9 Unbroken Clean and Jerks

1,000 Meter Bike

Every Additional Break:

500 Meter Penalty Lap

Barbell: (115/85)
400 M run as sub for bike with a 200M penalty

Aerobic Literacy

Half Marathon Threshold12 (Time)

3 sets:

1200m moderate pace,

2min rest,

200m fast pace,

1min rest,

200m faster pace,

30sec rest,

200m fastest pace

Rest: 3min b/t sets

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close