CrossFit 262 – CrossFit

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Warm-up (No Measure)


Do the warm up, then skip the metcon and do a 20 minute easy row/bike/jog. Then do the cool down.

Warm Up:

3 Rounds of:

50 Single Unders

8 Track Swings all directions both legs

10 Hanging Knee Raises

10 PVC Thrusters


Metcon (AMRAP – Reps)

20 Minute EMOM:

1: Wall Sit

2: 10 Toes to Bar

3: 50 double Unders

4: Max Wall Balls (20/14)

5: Rest
Score is total Wall Balls

Cool down

Metcon (No Measure)

Spend 5 minutes Foam Rolling calves/ quads/ glutes/ back/ shoulders.


1 Minute Lizard per side

1 Minute Pigeon per side

1 Minute Twisted Cross per side.