5K aren

26.2 CrossFit – CrossFit

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

SKILL

Warm-up (No Measure)

WALL BALLS

5 Pausing Med Ball Front Squats (0:05 pause in the bottom)

5 Med Ball Front Squats

5 Med Ball Push Press

5 Wall Balls

-Elbows stay off the knees

PRACTICE ROUND

200 Meter Run

5 Wall Balls

Metcon

5K(aren) (Time)

Compete

5 Rounds:

1k Run

30 Wall Balls (20/14)

Time Cap: 40 Minutes

Train

5 Rounds:

1k Run

30 Wall Balls (20/14)

Sweat

5 Rounds:

1k Run

30 Wall Balls (14/10)

Aerobic Literacy

Half Marathon Endurance 5 (Time)

Run 11 miles easy pace

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