CrossFit 262 – CrossFit
Warm-up
Warm-up (No Measure)
*** OPEN ATHLETES ***
Do the warm up, then skip the metcon and do a 20 minute easy row/bike/jog. Then do the cool down.
Warm Up:
3 Rounds of:
50 Single Unders
8 Track Swings all directions both legs
10 Hanging Knee Raises
10 PVC Thrusters
Workout
Metcon (AMRAP – Reps)
20 Minute EMOM:
1: Wall Sit
2: 10 Toes to Bar
3: 50 double Unders
4: Max Wall Balls (20/14)
5: Rest
Score is total Wall Balls
Cool down
Metcon (No Measure)
Spend 5 minutes Foam Rolling calves/ quads/ glutes/ back/ shoulders.
Then:
1 Minute Lizard per side
1 Minute Pigeon per side
1 Minute Twisted Cross per side.
