CrossFit 262 – CrossFit
Warm-up
Warm-up (No Measure)
** Open Athletes **
Do the warm up, then do 20 minutes of light rowing/biking/skiing/jogging, then do the cool down.
Warm Up:
3 Rounds of
Row 1:00 (heels down!)
10 PVC Pass Throughs
8 PVC Overhead Squats
6 Daisy Pickers
4 Supermans w/ 4 second hold
Workout
Pumpkin Spice (Time)
27-21-15-9
Calorie Row
Kettlebell Swings (53/35)
Overhead Squats (75/55)
Abstober 17 (No Measure)
50-40-30-20-10
Sit Ups
Supermans
Cool down
Warm-up (No Measure)
5 minutes easy biking, then
Foam roll: Calves, hamstrings, quads, glutes, shoulders.
Stretch: Pidgeon, twisted cross, couch stretch, wide leg hamstring stretch
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