walk this way

26.2 CrossFit – CrossFit

“The goal is not to be perfect by the end. The goal is to be better today.”

Warm-up

3 Minutes of Cardio (No Measure)

Bike, run 400M, jump rope, crossfit warm up……

Bike, Plate, Bar warm up (No Measure)

## Bike & Plate Warmup

1 Minute Easy Bike

30 Seconds Plate Hops

45 Second Easy-Moderate Bike

30 Seconds Plate Ground to Overhead

30 Seconds Moderate Bike

30 Seconds Plate Lateral Squats (Holding Plate Out Front)

15 Seconds Moderate-Fast Bike

30 Seconds Plate Counterbalance Squats

*Use Single 10# or 15# Plate For Warmup*

Metcon

Metcon (AMRAP – Reps)

On the 3:00 x 10 Rounds:

100 Meter Farmer’s Carry (50’s/35’s)

Max Bike Calories
score is total bike calories

Aerobic Literacy

10k Run (Time)

Max Effort 10k Run
this is NOT a max effort

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