Oh My Quads

26.2 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Row Easy Pace

0:20 Active Samson

0:20 Alternating Quad Stretch

0:20 Push Up to Downdog

1:00 Row Moderate Pace

SINGLE DUMBBELL BOX STEP UPS

10 Box Step Ups

10 Single Dumbbell Box Step Ups

[Coach: stand to full extension on top of the box to complete each rep]

SINGLE DUMBBELL DEVIL’S PRESS

6 Alternating Dumbbell Deadlifts

6 Single Dumbbell Swings (each side)

6 Single Dumbbell Push Press (each side)

6 Single Dumbbell Alternating Snatches

4 Devil’s Presses

Metcon

Metcon (AMRAP – Reps)

AMRAP 5: Single Dumbbell Box Step-ups

AMRAP 5: Calorie Row

AMRAP 4: Single Dumbbell Devil’s Press

AMRAP 4: Calorie Row

AMRAP 3: Single Dumbbell Reverse Lunges

AMRAP 3: Calorie Row

AMRAP 2: Single Dumbbell Thrusters

AMRAP 2: Calorie Row

AMRAP 1: Single Dumbbell Lateral Burpees

AMRAP 1: Calorie Row

Dumbbell: (50/35)(35/25)

Box: (24″/20″)

*Score = Sum Total Reps

1 Rep = 1 Dumbbell Rep or 1 Calorie

Aerobic Literacy

Galactic Blast (Time)

3 sets

1000M moderate pace

100M walk

200M easy pace

50M Sprint

200M easy

50M sprint

200M easy

2min rest