Club Sandwich

26.2 CrossFit – CrossFit

“Action is the fundamental key to all success.” – Picasso

Warm-up

Warm-up (No Measure)

Run 200M

1:00 Easy Bike

[Coach: because we have a tight timeline today . . . while athletes are biking is a great time to demo Devil’s Presses]

0:20 Standing Straddle Stretch

0:20 Inchworm to Push-up

0:20 Active Spiderman

0:20 Mountain Climbers

0:20 Frog Hop to Squat Hold

0:20 Slow Burpees

SKILL

Warm-up (No Measure)

10 Scap Retractions

10 Little Kip Swings

1-3 Strict Pull-ups

1 Rope Climb or 1 Strict Pull-up+Knees to Chest

PRACTICE ROUND

0:30

3 Front Squats

Max Devil’s Presses

0:30

Bike Calories

0:30

3 Box Jumps

Max Rope Climbs

Metcon

Metcon (3 Rounds for reps)

On the Minute x 9:

6 Dumbbell Front Squats (50’s/35’s)

Max Devil’s Press (50’s/35’s)

[Rest 3 Minutes]

AMRAP 6:

Max Bike Calories

[Rest 3 Minutes]

On the Minute x 9:

6 Box Jumps (30″/24″)

Max Rope Climbs

*Score = Sum Total Reps (Devil’s Press Reps + Bike Calories + Rope Climb Reps)

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