Hands Down

26.2 CrossFit – CrossFit

Experience life: try, fail, learn, and try again. Achieving wisdom takes effort and is a lifelong practice.

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

SKILL

Warm-up (No Measure)

Rope climb progressions.

pull up bar foot luck practice

rope pull ups

knot climbs

floor to stand…

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 15 mins of:

Run, 400 m

30 Double Unders

1 Rope Climb

Aerobic Literacy

SPE-1504 (Time)

3x200m at fast pace w/ 2min rest b/t reps.

Rest 5min.

3x200m at very fast pace w/ 2min rest b/t reps.

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