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
Metcon (8 Rounds for reps)
EMOM 8 Unbroken strict ring Dip
Metcon
Metcon (AMRAP – Rounds and Reps)
Compete / Train
AMRAP 10:
15 Strict Press (95/65)
15/12 Calorie Row
AMRAP 10:
15 Strict Press (65/45)
15/12 Calorie Row
[Kilos = 29/20]
*Score = Rounds + Reps completed