Drywall

26.2 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Easy Bike

0:30 Active Spiderman

0:30 Dive Bombers

1:00 Moderate Bike

0:30 Active Samson

0:30 Alternating Quad Stretch

0:30 Fast Bike

0:30 Alternating Side Lunge

0:30 Alternating Cradle Stretch

Metcon

Metcon (AMRAP – Rounds and Reps)

EMOM 20:

Minute 1: 15 Kettlebell Swings + Max Wall Walks

Minute 2: Calorie Bike Erg

Kettlebell: (53/35)

Aerobic Literacy

Jet Setting (LT) (Time)

3X1 Mile at moderate pace w 1 Min rest between reps

try to run by feel and make the same time and distance each attempt

Rest 5 Min

5x 60M sprints with 240 recovery jog between efforts plus additional 30 sec rest between reps

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