CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

Have athletes start off with 3 minutes on a Bike or Rower, increasing intensity each minute.

Min 1: Easy → Min 2: Moderate → Min 3: Moderate/Hard

Then…

20 Glute Bridge Ups

20 Arm Circles Forward

20 Arm Circles Backwards

20 Swings Forward/Back

20 Alt. Elbow Punches

:20 Barbell Overhead Hold

Strength

Strict Press (Max Reps)

Take 1/3 Body Weight and do max reps strict press. Bar touches shoulders then locks out overhead – legs stay straight whole time.

Strict HSPU (Max Reps)

This is RX+ instead of strict press.
If you can do 5+ strict HSPU, do this instead of the strict press. Max set of unbroken strict HSPU.

Workout

Metcon (Time)

FOR TIME

2 Rounds:

50/35 Calorie Row

50/35 Push Ups
Must touch chest on ground and then full extension at top of push up. Can’t roll up off of thighs. You know if you’re doing it…

Finisher

Metcon (No Measure)

IN TEAMS OF 2…

FOR TIME

400m KB Farmer Carry (70/53)|(53/35)