Just the 2 of Us

26.2 CrossFit – CrossFit

Warm-up

Bench Press Warm-Up (No Measure)

400m run

Then 1 round of each:

1) Shoulder internal rotation with lacrosse ball at inferior angle of scapula: 1-2 minutes on each side

2) 3 position doorway pec stretch: 30 seconds in each position

3) Shoulder external rotation with PVC on bench: 1-2 minutes

4) Scapular Presses in Push-up position x 15-20 reps

5) Push-ups 10-15 reps

Weightlifting

Bench Press (4-4-3-3-2-2)

Metcon

Just the Two of Us (AMRAP – Rounds and Reps)

AMRAP 10:

9 Thrusters (75/55)

35 Double Unders

Train

AMRAP 10:

9 Thrusters (75/55)

35 Double Unders

Sweat

AMRAP 10:

9 Thrusters (65/45)

35 Double Unders

Aerobic Literacy

Half Marathon Speed 3 (Time)

3 sets:

300m fast pace,

100m walk,

300m fast pace,

100m walk,

300m fast pace,

100m walk,

Rest: 3min b/t sets

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