26.2 CrossFit – CrossFit

**“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo**


3 Minutes of Cardio (No Measure)

Bike, run 400M, jump rope, crossfit warm up……

General Warm up (No Measure)

## 1 Minute

Easy Bike or run

Active Samson

Air Squats

## 45 Seconds

Moderate Bike or run

Active Spidermans

High Jumps

## 30 Seconds

Faster Bike or run

Push-up to Down Dog

Barbell Squats


Brenton (Time)

5 Rounds For Time:

100′ Bear Crawl

100′ Standing Broad Jump

Do 3 Burpees after 5 Broad Jumps

If you have a 20# vest or body armor, wear it.
In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009
To learn more about Brenton click here

Aerobic Literacy

Metcon (Distance)

Today is an active recovery day. You also have the option of running between 2-4 miles at an easy recovery pace.

Half Marathon Endurance 12 (Time)

Run 2 miles at easy pace, 2 miles at moderate pace, and 1 mile at fast pace, No rest between intervals Total: 5 miles

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