Jack in the Box

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