CrossFit 26 – Remote Program

Warm-up

Tabata Jump Rope Drill Set

0:20 Singles

0:10 Rest

0:20 Side to side bunny hop

0:10 Rest

0:20 Alternating legs

0:10 Rest

0:20 In and out

0:10 Rest

0:20 High knee

0:10 Rest

0:20 Butt kickers

0:10 Rest

0:20 Double unders

0:10 Rest

0:20 Double unders or triple unders

*can do without rope

2 Rounds

10 Inchworm + push-up

10 Spiderman

20 Band pull aparts

15 Pass Through with band

Skill Work:

Sumo Deadlift High Pull Progression (A) (~4:00)

*With an empty barbell

5 Sumo deadlifts

5 Sumo deadlift shrug slow

5 Sumo deadlift shrug fast

5-10 Sumo deadlift high pulls

Build Up (~3:00)

5 Sumo deadlifit high pulls, workout weight

10 Double unders

Metcon (Time)

5 Rounds for time

15 Sumo deadlift high pulls (75lbs/55lbs)

45 Double unders

Accessory

4 Rounds NOT for time

5/5 Single arm ring row

15 Rear delt raises

1:00 Rest