Station Wagon

26.2 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

0:20 Easy Bike

0:10 Transition

0:20 Kettlebell Deadlifts

0:10 Transition

0:20 Walking Spiderman Stretch/Walking Alternating Quad Stretch

0:10 Transition

0:20 Hollow Body Rocks

0:10 Transition

0:20 Row

0:10 Transition

0:20 High Resistance Standing Bike

0:10 Transition

0:20 Kettlebell Swing “Starts”

0:10 Transition

0:20 Walking Samson Stretch/Walking Inchworm to Push Up

0:10 Transition

0:20 Slow AbMat Sit Ups

0:10 Transition

0:20 Row

0:10 Transition

0:20 Sprint Pace Bike

0:10 Transition

0:20 Russian Kettlebell Swings

0:10 Transition

0:20 High Knees/Butt Kicks

0:10 Transition

0:20 Eccentric AbMat Sit Ups (0:03 tempo on the way down)

0:10 Transition

0:20 Row

0:10 Transition

Metcon

Metcon (AMRAP – Reps)

On the Minute x 30 [5 Rounds]:

Minute 1: Calorie Bike

Minute 2: Russian Kettlebell Swings (70/53)

Minute 3: Shuttle Runs (10 Meters)

Minute 4: AbMat Sit-ups

Minute 5: Calorie Row

Minute 6: Rest

Aerobic Literacy

Dark Sky (LT) (Time)

3 Sets

3X500m with 40 sec rest between efforts

Rest 4 minutes(perform a 200m jog during rest interval)

2x60m sprints at 92-98% effort 140m walking recovery between 2 sets

Rest 2 minutes between sets

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