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26.2 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

**Set 1**

10 Alternating Hamstring Scoop Stretch

50-ft. Walk on heels only

10 Alternating Samson Stretch

50-ft. Walk on toes only

**Set 2**

100m Jog

10 Leg Swings (across body) / Leg

100m Backwards Jog

10 Leg Swings (forwards & back) / Leg

**Set 3**

50m Side shuffle (change direction halfway)

10 Tuck Jumps

50m Side shuffle (change direction halfway)

10 Alternating Cossack Squats

SKILL

Warm-up (No Measure)

box jump overs and running
Jump and turn on top face the same direction

Run

Stand tall lever at your ankles move your knees forward

Metcon

Metcon (Time)

– RX –

6 Rounds For Time:

400m Run

12 Box Jump Overs (30/24″)

– Athletes may touch the top of the box with their hands

– INTERMEDIATE –

6 Rounds For Time:

300m Run

10 Box Jump Overs (30/24″)

– Athletes may touch the top of the box with their hands

– BEGINNER –

6 Rounds For Time:

200m Run

12 Box Step Overs (24/20″)

– Athletes may touch the top of the box with their hands