26.2 CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200M run
AMRAP 3:
10 Alternating Box Step Ups
10 Straight Leg Sit Ups
5 Cal Bike
0:20 Updog to Downdog
0:20 Active Spiderman
0:20 Pigeon Pose
0:20 Pigeon Pose
0:20 Inchworm to Push Up
0:20 Active Samson
Metcon
Metcon (3 Rounds for reps)
AMRAP 4:
20 Double Dumbbell Box Step-Overs
20 Toes To Bar
Max Calorie Echo Bike
Rest 4 Minutes
AMRAP 4:
15 Double Dumbbell Box Step-Overs
15 Toes To Bar
Max Calorie Echo Bike
Rest 4 Minutes
AMRAP 4:
10 Double Dumbbell Box Step-Overs
10 Toes To Bar
Max Calorie Echo Bike
Dumbbells: (50/35)’s
Box: (24″/20″)
Aerobic Literacy
Option 2 (LT) (Time)
***OR***
2x3000M 5 min rest between 3000M
500 fast 500 slow 400 fast 400 slow 300 fast 300 slow 200 fast 200 slow 100 fast 100 slow.