Stairmaster

26.2 CrossFit – CrossFit

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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