No push Burpee

26.2 CrossFit – CrossFit

Always remember, the goals that we have achieved pale in comparison to the daily commitments it took to get there. Dabo Swinney

Warm-up

Warm-up (No Measure)

**Set 1**

100m Jog + 5 Up-Downs

KB Hold at Side

**Set 2**

100m Jog + 5 Up-Downs

KB Hold at Chest

**Set 3**

100m Jog + 5 Up-Downs

KB Hold Overhead

**Set 4**

10 Up-Downs

KB Goblet Squat Hold

Metcon

Metcon (3 Rounds for reps)

– RX –

AMRAP 5

5 KB Swings Single-Arm Swings (53/35#)

10 Up-Downs to Plate

– Rest 3:00

AMRAP 4

10 Russian KB Swings

10 Up-Downs to Plate

– Rest 3:00

AMRAP 3

Max Distance Single-KB Carry

– INTERMEDIATE –

AMRAP 5

5 KB Swings Single-Arm Swings / Arm (35/26#)

10 Up-Downs to Plate

– Rest 3:00

AMRAP 4

10 Russian KB Swings

10 Up-Downs to Plate

– Rest 3:00

AMRAP 3

Max Distance Single-KB Carry

– BEGINNER –

AMRAP 5

5 KB Swings Single Arm Swings / Arm (26/18#)

10 Up-Downs to Plate

– Rest 3:00

AMRAP 4

10 Russian KB Swings

10 Up-Downs to Plate

– Rest 3:00

AMRAP 3

Max Distance Single-KB Carry

Aerobic Literacy

HALF MARATHON THRESHOLD 8 (Time)

3 sets: 1600m easy pace,

No rest,

400m fast pace

Rest: 4min b/t sets

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