Midnight Train

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

Tiger Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1:

Chest to Bar Pull Ups

Squat Snatches (95/65)(65/45)
12-15 minutes

Extra Credit

Metcon (Calories)

Bike Intervals:

3 Sets:

4 Minutes at Moderate Pace

1 Minute at Easy Pace

2 Minutes at Moderate-Fast Pace

1 Minute at Easy Pace

1 Minute at Fast Pace