Quarter Past

26.2 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

0:20 Downdog

0:20 Active Spiderman

0:20 Knuckle Drags

0:20 Alternating Quad Stretch

AMRAP 6:

P1: 5 Lying Knee Tucks + In Time Remaining. . .

Single Dumbbell Farmer’s Hold (switch arms every 0:20)

P2: 200 Meter Run

Metcon

Quarter past (team) (AMRAP – Rounds and Reps)

[TEAMS OF 2]

AMRAP 25:

30 AbMat Sit-ups

300ft. Dumbbell Farmers Carry (50’s/35’s)

Switch After Partner Completes:

600 Meter Run

*Athletes picks up where their partner stops on Sit Ups/Farmer’s Carry

Aerobic Literacy

SPE1503 (Time)

300M fast pace

Rest 3Min

300M fast pace

Rest 3Min

Run 200 M fast pace

Rest 3Min

Sprint 100M

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