Country Roads is not about West Va!

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

Metcon

Country Roads (AMRAP – Reps)

AMRAP 10:

1,600 Meter Run

Max Calorie Bike

Rest 4 Minutes

AMRAP 8:

1,200 Meter Run

Max Calorie Bike

Rest 3 Minutes

AMRAP 6:

800 Meter Run

Max Calorie Bike

Rest 2 Minutes

AMRAP 4:

400 Meter Run

Max Calorie Bike

Rest 1 Minutes

AMRAP 2:

200 Meter Run

Max Calorie Bike

*Score = Sum Total Bike Calories from all 5 Rounds

Aerobic Literacy

Half Marathon Threshold 4 (Time)

2x 1000m moderate pace

1min rest

600m moderate pace

1min rest

800m moderate pace

1min rest

400m moderate pace

Rest: 5min b/t sets

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