26

Hotnik 40

Crossfit 26

CrossFit 26 – CrossFit Metcon Metcon (Time) 5 RFT: 5 Burpees E2MOM 9 Strict Pullups 21 RKBS 40 Air Squats 400 m run cash out **400 m run at minute 10:00.

26

9/22/17

Crossfit 26

CrossFit 26 – CrossFit Metcon Metcon Metcon (AMRAP – Reps) 15 Min AMRAP: 3-6-9-12-15-18….. Ground to OH (65/95) Burpees Thrusters (95/65) **30 DU or 60 singles after every round

26

9/21/17

Crossfit 26

CrossFit 26 – CrossFit Metcon Metcon (Time) 8 Rounds: 5 OHS (95/65) 8 lateral Burpees over the bar 100 m sprint :30 seconds rest

26

9/20/17

Crossfit 26

CrossFit 26 – CrossFit Weightlifting Barbell Walking Lunges 4 X 50ft Barbell Walking Lunges Metcon Metcon (Weight) 12 Min EMOM Even minute = 5 DL Odd minute = 30 Double Unders

26

9/19/17

Crossfit 26

CrossFit 26 – CrossFit Weightlifting Push Press (3 X 10 reps @ 50% of 1 rep) Rest 2 minutes between efforts Metcon Metcon (Time) 30-20-10 Weighted situps (weight behind head. Feet have to stay on ground) TTB Box Jumps

26

9/18/17

Crossfit 26

CrossFit 26 – CrossFit Metcon Metcon (No Measure) 4 Rounds: 6 Front Squats (AHAP) 1:00 min rest 8-10 Ring Rows 1:00 min rest Metcon Metcon (Time) For Time: 500 m row 50 Wallball 25 HSPU 500 m row