Turbo TIme

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.

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