Space Shuttle

26.2 CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

LINE DRILLS

10 Meters of. . .

Walking Samson

Walking Spiderman

Inchworm

Knuckle Drags

Alternating Quad Stretch

0:30 Side Shuffle (both sides)

MOBILITY/ANKLE WARM UP

0:15 Clockwise Ankle Roll (each side)

0:15 Counterclockwise Ankle Roll (each side)

0:15 Bunny Hops

0:30 Standing Calf Stretch (each side)

Slow Run x200

Moderate Run x200

Fast Run x200

Metcon

Space Shuttle (Time)

For Time:

30-20-10:

Shuttle Runs (10 Meters)

Calorie Bike

200 Meter Farmer’s Carry (50’s/35’s)

30-20-10:

Shuttle Runs (10 Meters)

Calorie Bike

200 Meter Farmer’s Carry (50’s/35’s)

30-20-10:

Shuttle Runs (10 Meters)

Calorie Bike
40 min time cap

Aerobic Literacy

Grounded (LT) (Time)

3 Sets

500M at 1 Mile PR pace

Rest 1 Min

300M at 1 mile GOAL pace

Rest 4 Min

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