Ball Dont Lie

26.2 CrossFit – CrossFit

**“Do not fear failure. But be terrified of regret.” – Ashley Soughtley Spaulding**

Warm-up

Warm-up (No Measure)

1:00 Row

:30 Down Dog

:30 Up Dog

1:00 Row

:30 Inch Worms

:30 Arm Circles

1:00 Row

:60 Squat Hold stretch

SKILL

Warm-up (No Measure)

Row 1:00 (monitor calories) – moderate effort / THIS should be the number of calories for the workout.

Practice – Sprint Start *(Full Pull –> 2 x Pull w/ Arms –> Full Pull)*

Practice – Getting out/into the rower *(Loose straps, grab handle, sprint start)*

**Wall Ball (4:00)**

5 Wall Ball Front Squats w/ a 3-second tempo

5 Wall Ball Push Press (no throw)

3 Wall Balls w/ a 3-second tempo *(Assess for timing of ball into hands THEN squat)*

**Practice Round/Tester (3:00)**

Row 9/7 Calories (try to keep this under :30)

12 Wall Balls

Row 9/7 (try to keep this under :30)

6 Wall Balls

Metcon

Ball Dont Lie (Time)

Every 2 Minutes Until 150 Reps:

18/14 Calorie Row

Max Wall Balls (20/14)

Aerobic Literacy

Half Marathon Speed 10 (Time)

3 sets:

800m moderate pace,

200m recovery jog,

100m walk

400m fast pace,

200m recovery jog,

100m walk,

200m sprint

Rest: 5min b/t sets

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