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
Metcon (7 Rounds for time)
7 rounds for time of:
10 Deadlifts, 185/135 lbs
10 Toes-to-bars
1 Run, 200 m
Rest, 1 min
Aerobic Literacy
Half Marathon Threshold 3 (Time)
1200m moderate pace,
1min rest,
300m fast pace,
5min rest,
1200m moderate pace,
1min rest,
300m faster pace,
5min rest,
1200m moderate pace,
1min rest,
300m fastest pace,
5min rest,
1200m moderate pace,
1min rest,
300m sprint