Festivus team

26.2 CrossFit – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (AMRAP – Reps)

With a 15-Minute Running Clock

Containing Three 5-Minute Rounds

Each 5-minute round will be:

– Buy-in 50 Synchro Russian Kettlebell Swings (2 athletes)

Remainder of 5-Minute Round

One Athlete AMRAPS

– 4 Chin-Over-Bar Pull-ups*

-OR- 8 Ring Rows

– 8 burpee box overs
For each 5-minute round two athletes will buy-in with 50 synchro KB swings. The two athletes who start the 50 swings must remain the same for all 50 reps. You cannot have two athletes do 25 reps, for example, then swap in an athlete, and do another 25 reps. Once the swings are completed the AMRAP athlete will work for the remaining time.

Round 1: 00:00-05:00

– 50 Synchro Russian KB Swings then Athlete A AMRAPs

Round 2: 05:00-10:00

– 50 Synchro Russian KB Swings then Athlete B AMRAPs

Round 3: 10:00-15:00

– 50 Synchro Russian KB Swings then Athlete C AMRAPs