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26.2 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Bike

[Coach: damper @ 1-3 RMPs above 80]

0:20 Inchworm to Push Up

0:20 Dive Bombers

0:20 Active Spiderman

1:00 Bike

[Coach: damper @ 3-5 RMPs above 80]

0:20 Active Samson

0:20 Alternating Quad Stretch

0:20 Alternating Side Lunge

0:30 Bike

[Coach: damper @ 5-7 RMPs above 80]

0:20 Pull Up Bar Dead Hang

0:20 Scap Retractions

0:20 Mini Kip Swings

SPECIFIC WARM UP [15:00 – 19:00]

ROPE CLIMBS

5 Knee to Chest

5 Knee to Elbow

3 Strict Pull Ups

[Coach: Knee to Chest and Pull Ups are great Rope Climb modifications to work on the strength needed to Rope Climb]

ROPE CLIMB PRACTICE/MODIFICATIONS [19:00 – 25:00]

[Coach: today is a great day to touch base with athletes on individual modifications and coach 1:1 foot clamps/technique]

Metcon

Metcon (AMRAP – Reps)

Every 2:00 x 10 Rounds:

2 Rope Climbs

Max Meter Bike Erg
Score is total number of meters

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