CrossFit 262 – CrossFit

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Metcon (AMRAP – Rounds and Reps)

We’re slowly going to start using TRIIB. Go to and try to login with your wodify credentials (you may need to click “forgot password” and reset it). Workouts will be posted in both apps for a while until we fully transition to Triib.


400m run/row

then 2 rounds:

Down Dog-> Lizard R

Down Dog-> Lizard Left

Down Dog-> Pigeon R

Down Dog-> Pigeon L

10 Fire Hydrants per side

5 “quarter, half, full” air squats


Half the class will start with Strength while half the class starts with the metcon, then we’ll switch.

Strength: 15 Minute EMOM

1: 8 Back Squats

2: Plank or Handstand hold

3: Rest

Recommended percentage 60% – 70% of 1RM.



15 Minute AMRAP


Calorie Row

Push Ups

Dumbbell Push Press (50/35)

10s the first round, 20s the second round, 30s the third… etc.



:45 Per Stretch

Quad or Couch Stretch

Thread the Needle

8 Point Shoulder Stretch