26.2 CrossFit – CrossFit
“People are not lazy. They simply have goals that do not inspire them.” – Tony Robbins
Warm-up
Warm-up (No Measure)
Run 200M
0:20 Squat Hold
0:20 Alternating Side Lunges
0:20 Active Samson
0:20 Slow Air Squats
0:20 Alternating Quad Stretch
0:20 Alternating Cradle Stretch
0:30 Lay and Pray
0:30 Static Spiderman (0:15 each side)
Tiger Warmup (No Measure)
Empty Bar
10 good mornings
10 squats
10 push press
10 snatch grip deadlift
3 power snatch
2 squat snatch
Weightlifting
Front Squat (15 Min to Build to a heavy 3)
RBC members no more than 80%
Metcon
Metcon (AMRAP – Reps)
5 x AMRAP 3:
3 Burpee Pull-ups
6 Box Jump Overs (24″/20″)
9 Wall Balls (20/14)
Rest 1 Minute Between Rounds
0-3Work
3-4rest
4-7work
7-8rest
8-11work
11-12rest
12-15work
15-16rest
16-19 work
26.2crossfit in Rockledge 