I attribute my success to this – I never gave, or took, any excuse

26.2 CrossFit – Foundations

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Warm-up

Warm-up (No Measure)

## 30 Seconds

Single Unders

Slow Air Squats

High Single Unders

Cossack Squats

Quick Single Unders

Glute Bridges

Double Taps

Single Leg Glute Bridges

Double Under Practice

Jumping Air Squats

Rojas Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

Metcon

Low TIde (3 Rounds for reps)

AMRAP 5:

Buy-In: 700 Meter Row

7 Squat Cleans (95/65)

25 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 500 Meter Row

5 Squat Cleans (115/85)

25 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 300 Meter Row

3 Squat Cleans (135/95)

25 Double Unders
* The score for each interval is total rounds and reps of clean and double unders (row meters do not count towards score)

* General Timeline For Each Buy-In Row:

* **700 Meters: **~3 Minutes

* **500 Meters:** ~2 Minutes

* **300 Meters:** ~1 Minute

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