All Hands on Deck

26.2 CrossFit – CrossFit

You are not what you think, you are what you do. Act accordingly.


Warm-up (No Measure)

Run 200M

0:30 Jumping Jacks

0:30 Downdog

0:30 Single Unders

0:15 Knuckle Drags

0:15 Alternating Quad Stretch

0:30 Single Unders (fast and low)

0:15 Active Samson

0:15 Arm Circles (backwards)

0:30 Single Unders (high slow)

0:15 Inchworm to Push-up

0:15 Lying Chest Opener Stretch

0:30 Double Unders

0:15 Overhead Tricep Stretch (one side)

0:15 Overhead Tricep Stretch (other side)


Metcon (AMRAP – Rounds and Reps)


30 Double Unders

300-ft. Dumbbell Farmers Carry

30 Double Unders

20 Handstand Push-ups

30 Double Unders

100-ft. Dumbbell Front Rack Lunge

Dumbbells: (50’s/35’s)

Aerobic Literacy

SPE-4 (Time)


Sprint 100M

Rest 3 min

Rest 4min then

Sprint 150M

Rest 4min

Sprint 150M

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