Running up the Score

26.2 CrossFit – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (AMRAP – Reps)

EMOM 20:

Minute 1: 20 Sit-ups + Max Dumbbell Snatches

Minute 2: 200 Meter Run

Dumbbell: (50/35)

Aerobic Literacy

Free Falling (Time)

3xs for time

500M at moderate pace, 90 Sec rest

400M at moderate pace, 75 Sec rest

300M at moderate pace, 60 Sec rest

200M at moderate pace, 45 Sec rest

100M at moderate pace, 4 Min rest

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