The Gobbler

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