Swing don’t swing

26.2 CrossFit – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 mins of:

1 Kettlebell Swing, 53/35 lbs

1 Toes-to-bar

1 Burpee

2 Kettlebell Swings, 53/35 lbs

2 Toes-to-bars

2 Burpees

Aerobic Literacy

Half Marathon Endurance 4 (Time)

Run 8 miles at easy pace

Rest a minimum of 3 hours

Run 4 miles at moderate pace in the evening

Total: 12 miles

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close