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CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

FOR QUALITY @ MODERATE EFFORT (9 MIN CAP)

500m Row

2 ROUNDS

5 Air Deadlifts

5 Air Good Mornings

5 Inch Worms + Push-Up

2 ROUNDS

8 Barbell Good Mornings

8 Scap Push-Ups

8 Scap Pull-Ups

2 ROUNDS

10 RDLs w/ Barbell

10 Perfect Push-Ups

10 Kip Swings or Kip Swing + Knees-Up

Strength

Sumo Deadlift (1 Rep Max)

On a 20 minute clock build to a 1 rep max under supervision of coach. No rounding back or caving in knees or rotating. It’s not worth it.

Suggested build:

5 @ 50%

3 @ 60%

2 @ 80%

1 @ 90, 95, 98, 100+%

Workout

Metcon (Time)

FOR TIME

30-20-10*

Calorie Row

Toes to Bar

*50 Double Unders after each full round.

(Score is Time)

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