26.2 CrossFit – Foundations
Warm-up
Warm-up (No Measure)
Easy Row or Bike
Active Divebombers
Alternating Box Step-ups
Moderate Row or Bike
Active Samson + Air Squat
Lateral Box Step-ups (40 Seconds Each Leg)
Faster Row or Bike
Glute Bridge Walkouts
Broad Jumps Around Boxes
Metcon
Jack in the Box (Time)
For Time:
1000 Meter Row
75/50 Caloire Bike
50 Box Jump Overs (24/20)
75/50 Calorie Bike
1000 Meter Row
* 20-30 minutes to complete
* Here are the general time ranges we can expect for each movement:
**Rows:** 3:30 – 5 Minutes
**Bikes:** 5 – 7 Minutes
**Box Jump Overs:** 2-4 Minutes
