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
The Gobbler (Time)
For Time:
-100 Second Plank Hold
-100 KB Swings 1.5/1pood
-100 K2E
-400m Run
-100 Push Press 45/35lbs
-100 Wallball 20/14lb
-100 Burpees
-400m Run
Aerobic Literacy
Half Marathon Threshold ! (Time)
1.5 miles easy pace
Rest: 2min
6x: (150m fast pace, w/ 50m walk) Rest: 2min
1.5 miles recovery jog