Slalom

26.2 CrossFit – CrossFit

“I guess it comes down to a simple choice, really. Get busy living, or get busy dying”. – Andy Dufrense, The Shawshank Redemption

Warm-up

Warm-up (No Measure)

1:00 Easy Row

Inchworm to 5 Push-ups

0:15 Active Spiderman

Inworm to 4 Push-ups

0:15 Updog to Downdog

Inchworm to 3 Push-ups

0:15 thread the needle

Inchworm to 2 Push-ups

0:15 Frog Hop to Squat Hold

Inchworm to 1 Push-ups

0:15 Slow Buprees

Rowling (No Measure)

Set up all members on rowers and have them try to row a perfect strike! To get a perfect strike, athletes must use full pulls on the rower with no breaks in between pulls and land exactly on 100m. Add a 2 air squat or burpee penalty for every meter off due in between rounds.
Burpees not air squats but only 1 per missed rep

Metcon

Metcon (Time)

For Time:

500/400 Meter Row

21 Lateral Burpees Over Rower

500/400 Meter Row

18 Lateral Burpees Over Rower

500/400 Meter Row

15 Lateral Burpees Over Rower

500/400 Meter Row

12 Lateral Burpees Over Rower

500/400 Meter Row

9 Lateral Burpees Over Rower

500/400 Meter Row

6 Lateral Burpees Over Rower

500/400 Meter Row

3 Lateral Burpees Over Rower

500/400 Meter Row
plan on 30 min

Aerobic Literacy

Metcon (No Measure)

Run 2 miles

rest 2 hours

Run 2 miles

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