Mood Swing

26.2 CrossFit – Foundations

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Warm-up

Warm-up (No Measure)

## 30 Seconds

Easy Bike

Inchworm to Push-up

Moderate Bike

Glute Bridge Walkouts

Faster Bike

Hollow Hold

## 30 Seconds

Kettlebell Farmers Carry (30s Each Side)

Kettlebell Bent Over Rows (30s Each Side)

Kettlebell Overhead Carry (30s Each Side)

Kettlebell Stict Press (30s Each Side)

Kettlebell Deadlifts

Russian Kettlebell Swings

*Warmup Performed With a Single Light Kettlebell

SKILL

## ROPE CLIMBS

### Going Up

On the theme of “hip before arms”, we can think about pushing the legs away from us before the arms pull. On the way up, the order goes as follows:

1. Reach the Arms Straight

2. Knees Up

3. Push the Legs Away to Open the Hips

4. Pull with the Arms

5. Repeat

### Coming Down

When coming down from the rope, we still want to maintain a good amount of friction with the feet. When the feet spread too wide apart, we end up having to use mostly the upper body to control the descent. Maintaining friction with the feet allows athletes to get down more efficiently without taxing the arms excessively.

Metcon

Mood Swing (AMRAP – Rounds and Reps)

AMRAP 16:

21/15 Calorie Assault Bike

12 Kettlebell Swings (70/53)

2 Rope Climbs (15′)