With You

26.2 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

[5:00]

Buddy Rowling (Bike)

500 Meters

Every meter over/under 500 = 1 Burpee (cap at 10)

LINE DRILLS

20ft. Knee Hugs

20ft. Knuckle Drags

20ft. Quad Walk

20ft. Cradle Walk

20ft. Walking Spiderman

20ft. Side Lunge

20ft. Skips

20ft. Butt Kicks

20ft. High Knees

20ft. Side Shuffle L/R

20ft. 1/2 Speed Runs

20ft. 3/4 Speed Runs

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 25:

400 Meter Run

2 Rounds of “Strict Cindy”

1k Bike

Aerobic Literacy

Explore (LT) (Distance)

3X60m acceleration sprints 90, 92, 95% perceived effort with slow walk back for recovery.

4X %min moderate pace W/ 1 min rest between reps

3Min easy jog warm down

3X60m acceleration sprints 95, 98, 100% perceived effort with slow walk back for recovery.