lung Island

26.2 CrossFit – CrossFit

Dedication is foregoing the whim to gain the win

Warm-up

General Warm up (No Measure)

## 1 Minute

Easy Bike or run

Active Samson

Air Squats

## 45 Seconds

Moderate Bike or run

Active Spidermans

High Jumps

## 30 Seconds

Faster Bike or run

Push-up to Down Dog

Barbell Squats

Rowling (No Measure)

Set up all members on rowers and have them try to row a perfect strike! To get a perfect strike, athletes must use full pulls on the rower with no breaks in between pulls and land exactly on 100m. Add a 2 air squat or burpee penalty for every meter off due in between rounds.

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

Power Snatch (15 min to build to a heavy 3)

Metcon

Metcon (Time)

LUNG ISLAND

25-20-15-10-5:

Calorie Row

Power Snatches (75/55)
15 min time domain