Fastball

26.2 CrossFit – CrossFit

**“No one was ever wise by chance.” – Seneca**

Warm-up

Warm-up (No Measure)

200M run

Stretching

AMRAP 4:

5 ATY Raises (light weights)

10 Leg Swings / Legs (across body)

15 Arm Circles (forward)

15 Arm Circles (backward)

Warm-up

AMRAP 4:

:20 Jump squats

5 Reverse Lunge / Leg

5 Air Squats

5 Single Arm Ring Rows / Arm

Weightlifting

Front Squat (5-5-5-3-3-3-1-1-1)

Metcon

Fastball (Time)

For Time:

400 Meter Run

40 Wall Balls (20/14 to a 9/10′ target)

400 Meter Run

Aerobic Literacy

HALF MARATHON ENDURANCE 11 (Time)

Run 7 miles at easy pace