Chosen

26.2 CrossFit – CrossFit

Warm-up

3 Minutes of Cardio (No Measure)

Bike, run 400M, jump rope, 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

Metcon (Time)

800M run

50 wall balls

800M Run

50 goblet Squats (50/35) 35/25

Aerobic Literacy

Tuck and Roll (LT) (Time)

4X500M w 40 sec rest 3 sec faster than 1 mile pace

rest 5 min

4X300M w 40 sec rest 1 second faster than 1 mile pace

5 min rest

4X400M w 40 sec rest 2 sec faster than 1 mile pace

5 min rest

4X200M w 40 sec rest 1mile pace

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