CrossFit 262 – CrossFit

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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