Open Concept

26.2 CrossFit – Foundations

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Metcon

Warm-up (No Measure)

## 1 Minute

Easy Row

Active Samson + Air Squat

Medicine Ball Squat Hold (https://www.youtube.com/watch?v=n_TE2wYhT6Y)

## 45 Seconds

Moderate Row

Active Spiderman + Hamstring

Squats with Medicine Ball

## 30 Seconds

Faster Row

Child’s Pose on Ball (https://www.youtube.com/watch?v=qhIk_trXDxA)

Medicine Ball Thrusters

Warm-up

open concept (2 Rounds for reps)

AMRAP 5:

1000 Meter Row

Max Wallballs (20/14)

Rest 5 Minutes

AMRAP 5:

50 Wallballs (20/14)

Max Meter Row
* For part 1, we’ll cap the 1000 meter row at 4 minutes to give athletes at least 1 minute on the ball

* For part 2, we’ll cap the 50 wallballs at 2:30 to give athletes at least half the time on the rower

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