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