CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

GENERAL WARM UP

2 Min Cardio (Increase pace every 30s)

Into…

1:00 Lizard Stretch (Left)

1:00 Lizard Stretch (Right)

1:00 Couch Stretch (Left)

1:00 Couch Stretch (Right)

Into…

AMRAP x 4 MINUTES

20 Mountain Climbers

10 BB Back Rack Elbow Punches

5 BB Kang Squats

Strength

Jerk from the rack (3-3-3-3-3)

Go over push jerk and split jerk. Then take time to build to something relatively heavy, athletes can choose what type of jerk they want to perform.

Workout

Metcon (Time)

20-18-16-14-12-10-8-6-4-2

Wall Balls

DB or KB Box Step Overs (50/35)(24/20)
One dumbbell or kettlebell for the step overs.

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

300 meter Recovery walk

3:00 Foam Rolling Upper Back / Shoulders

(No Measure)