Choose Your Adventure

26.2 CrossFit – CrossFit

Warm-up

Running Warm up (No Measure)

## Warmup Run

400 Meters Easy

## 30 Seconds Each

Active Samson

Hollow Hold

Alternating Step Back Lunges

Inchworm to Push-ups

Superman

Burpees

Russian Baby Makers

Straight Leg Sit-ups

Skipping

Metcon

Parti TIme (Time)

[ALL TRACKS]

For Time [30 Minute Cap]:

300 Double Unders

2 Mile Run

100 Toes to Bar

Partition However You’d Like

*Score = Total time. If you get time capped, enter 1 second for every missed rep. Every 100m of running will

equal 1 rep.
Strategy Examples:

-4 Rounds: 75 Double Unders, 800 Meter Run, 25 Toes to Bar

-1 Mile Run, 10 Rounds: 30 Double Unders and 10 Toes to Bar, 1 Mile Run

-Remind athletes: Whatever break up strategy they choose, they will always be moving forward in the workout

while running. If an athlete finds that their Toes to Bar or Double Unders are starting to “breakdown” , move

on to another movement or go out for a run.

Aerobic Literacy

Half Marathon Speed 7 (Time)

3 sets:

600m moderate pace,

2min rest,

400m fast pace,

90sec rest,

200m faster pace,

Rest: 5min b/t sets

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