Doubles

26.2 CrossFit – CrossFit

When something is important enough, you do it even if the odds are not in your favor. Elon Musk

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
Calf stretch!!!

SKILL

Metcon (No Measure)

Pre-Workout:

EMOM 12:

Minute 1 | 5 Box Step-offs

Minute 2 | 5 Box Jumps For Height

Minute 3 | 5 Box Jumps From Seated

Metcon

Metcon (Time)

– RX –

3 Rounds For Time:

25 DB Push Jerks (50/35#)

50 Double Unders

25 Weighted Step-ups (24/20″)

50 Double Unders

– INTERMEDIATE –

3 Rounds For Time:

25 DB Push Jerks (35/20#)

25 Double Unders

25 Weighted Step-ups (24/20″)

25 Double Unders

– BEGINNER –

3 Rounds For Time:

20 DB Push Jerks (15/10#)

60 Single Unders

20 Step-ups

60 Single Unders

Aerobic Literacy

Half Marathon Speed 9 (Time)

600m fast pace,

rest 2min,

200m sprint,

rest 4min,

500m fast pace,

rest 2min,

200m sprint,

rest 4min,

400m fast pace,

no rest,

200m sprint.

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