Airplane Mode

26.2 CrossFit – Foundations

**“Empathy fuels connection. Sympathy drives disconnection.” – Brene Brown**

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Warm-up

Warm-up (No Measure)

## 1 Minute

Easy Bike

Easy Row

Slow Squats to Medicine Ball (Butt to Ball)

## 40 Seconds

Moderate Bike

Moderate Row

Squats with Medicine Ball (Bear Hug Ball)

## 20 Seconds

Faster Bike

Faster Row

Jump Squats with Medicine Ball (Bear Hug Ball)

*Start Athletes on Different Stations if Short on Machines

Metcon

Airplane Mode (Time)

2 Rounds:

50/35 Calorie Assault Bike

1k Row

50 Wallballs (20/14)
* We expect this 2 round, 3-movement workout to take somewhere in the 18-25 minute range to complete

* Choose a wallball weight that allows you to complete at least 30+ unbroken wallballs when fresh

* Men throw to a 10-ft. target and Women throw to a 9-ft. target

* If you’re unable to Assault Bike, choose from one of the substitutions listed below:

* 1,000 Meter Run

* Increase Row to 2,000 Meters

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