CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

Jog Down + Back x 8

3 Rounds:

10 Light KB Deadlifts

10 Ring Rows/[Ring row to MU transition]

5 Push Ups to Downward Dog

5 Hollows w/ 2 second hold

5 Supermans w/ 2 second hold

Metcon

Metcon (3 Rounds for time)

At 0:00

5 Rounds of:

5 Ring Dips [2 Ring MU]

20 Russian KB Swings (53/35)[70/44]

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At 10:00

3 Rounds of:

12 Box Jump Overs (24/20)

12 Burpees

3 Rope Climbs

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At 20:00

For Time

2 Minute Cumulative Plank

100 Mountain Climbers* (count right sides only)

100 Russian Twists (20/14)(Count Right Sides Only)
Russian KB Swings are just to eye level.

Plank – any type, need to accumulate 2 minutes… if you drop, you start counting again when you go back up.

Mountain climbers – knees touch elbows

Russian Twists – med ball touches ground, feet off ground.

Optional Finisher

Metcon (No Measure)

9 – 15 – 21

Barbell Bicep Curls

Push Ups

Banded Tricep Extensions