Part Time

26.2 CrossFit – CrossFit

**“Pursue one great decisive aim with force and determination.” – Carls Von Karlswich**

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Warm-up

Warm-up (No Measure)

## 30 Seconds

Easy Bike

Active Spidermans

Single Arm Dumbbell Strict Press (30 Seconds Each Side)

Moderate Bike

Push-up to Down Dog

Single Arm Dumbbell Row (30 Seconds Each Side)

Faster Bike

Inchworm to Push-up

Single Dumbbell Goblet Reverse Lunges

## Body Positions

30-20-10:

Hollow Hold Seconds

Arch Hold Seconds

Front Plank on Hands Seconds

*Warmup Performed With Single Light Dumbbell*

Metcon

Part time (Time)

3 Rounds:

12 Lateral Dumbbell Burpees

21 Pull-ups

Directly Into…

3 Rounds:

12 Alternating Dumbbell Snatches (70/50)

21/15 Calorie Assault Bike
* All 3 rounds of the burpees and pull-ups should be completed before moving on to the snatches and bike

* Expecting this conditioning piece to take around 12-20 minutes to complete

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