Michael

26.2 CrossFit – CrossFit

Warm-up

CF warm up (No Measure)

Sampson Stretch

10 Steps walking lunge

10 Overhead Squat

10 GHD Sit-ups

10 Back extensions

10 Pull ups

10 Ring dips

Metcon

Michael (Time)

3 Rounds for time of:

800m Run

50 Back Extensions

50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here

Aerobic Literacy

Hitting the Skids (LT) (Time)

3 sets

300M slower than your 1 mile pace, 100M easy jog

300M at your 1 mile pace, 100M easy jog

300M faster than your 1 mile pace 100M jog

100M walk between sets

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