26.2 CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
## 1 Minute
Easy Row
Active Samson
Reverse Lunges
## 45 Seconds
Moderate Row
Active Spidermans
Air Squats
## 30 Seconds
Faster Row
Push-up to Down Dog
Single Dumbbell Strict Press (Hold Each Side of the Rubber)
Metcon
Stairmaster (Time)
30-20-10:
Row Calories
Dumbbell Box Step-ups (50/35)
Directly Into…
10-20-30:
Alternating Dumbbell Snatches (50/35)
Wallballs (20/14)
* Choose a weight here that you could complete 30 reps (15 each arm) unbroken when fresh
* Just like the step-ups, you’ll alternate sides on every rep
