Mr Blister

26.2 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Easy Row

0:30 Active Spiderman

0:30 Dive Bombers

1:00 Moderate Row

0:30 Active Samson

0:30 Alternating Quad Stretch

0:30 Fast Row

0:30 Alternating Side Lunge

0:30 Alternating Cradle Stretch

Metcon

Mr Blister (AMRAP – Reps)

EMOM 20:

Minute 1: 9 Toes to Bar + Max Push-ups

Minute 2: Calorie Row

Score: Total Reps of Push-ups + Row Calories

Aerobic Literacy

Backhand (LT) (Time)

Part 1

2 Sets

500M at moderate/fast pace no rest

500M easy, no rest

400M at moderate/fast pace no rest

400M easy, no rest

300M at moderate/fast pace no rest

300M easy rest 3 Min

Part 2

4X 100M sprint at your 400M max pace with full recovery between reps