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
Nicole (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
Extra Credit
Metcon (Weight)
Deadlift:
4 Sets of 8 @ 65% 1RM
1 Sets of 8+ @ 65% 1RM
[Leave 2-3 Reps In The Tank On Max Set]