Brief Relief

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

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