All Ball

26.2 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

0:30 Alternating Side Lunges

0:30 Alternating Quad Stretch

0:30 Slow Air Squats

0:30 Active Samson

0:30 Active Spiderman

0:30 Squat Hold

SKILL

Warm-up (No Measure)

EMPTY BARBELL

Grip & Stance: Loose Fingertip Grip High Elbows Feet Outside of Hips

5 Pausing Front Squats (0:05 pause in the bottom)

Coach: Hips Back & Down

5 Front Squats

MODERATE WEIGHT

5 Front Squats

MODERATE/HEAVY WEIGHT

5 Front Squats

PART 1: [6:00]

3 Rounds on the 2:00

5 Front Squats

If needed stagger on the 1:00 two heats

Weightlifting

Front Squat (3×5)

3 Rounds On the 2:00

Metcon

Metcon (Time)

Compete/Train

42-30-18:

Wall Balls (20/14)

Hand Release Push-Ups

Calorie Row

Women’s Calories: 30-24-12

Sweat

42-30-18:

Wall Balls (14/10)

Hand Release Push-Ups

Calorie Row

Women’s Calories: 30-24-12

Aerobic Literacy

Half Marathon Speed 2 (Time)

5 sets:

300m fast pace,

100m recovery jog,

100m sprint

Rest: 4min b/t sets

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