26.2 CrossFit – Foundations

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Warm-up (No Measure)

## 1 Minute

Easy Bike

Active Samson + Air Squat

easy row just legs

## 45 Seconds

Moderate Bike

Active Spiderman + Hamstring

easy row legs and hips only

## 30 Seconds

Faster Bike

Child’s Pose on Ball (

moderate full row


Scaries (Time)

3 Rounds:

200 Meter Farmers Carry (53’s/35’s)

30/21 Calorie Assault Bike

400 Meter Row
workout to take around 15-21 minutes to complete (5-7 minute rounds)

Athletes can use two kettlebells or dumbbells for their farmers carries

* This should be a weight that they are able to complete the 200 meters with 2 breaks max

* Reduce distance or weight as needed to accomplish this

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