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