Buckle up

26.2 CrossFit – Foundations

**“All progress depends on the irrational person.”**

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Warm-up

Warm-up (No Measure)

## 30 Seconds

Easy Row

Front Plank

Active Samson

Moderate Row

Right Side Split Squat

Left Side Split Squat

Faster Row

Right Side Plank

Left Side Plank

## Dumbbell Warmup

### 30 Seconds Each

Single Dumbbell Romanian Deadlifts (30 Seconds Each Side)

Goblet Alternating Reverse Lunges

Goblet Squats

Metcon

Buckle up (Calories)

AMRAP 5:

200’ Walking Lunge (Body Weight)

50 AbMat Sit-Ups

Max Calorie Row

Rest 5 Minutes

AMRAP 5:

100’ Dumbbell Walking Lunge (50/35)

50 AbMat Sit-ups

Max Calorie Row

Rest 5 Minutes

AMRAP 5:

200’ Walking Lunge (Body Weight)

50 AbMat Sit-ups

Max Calorie Row
* You’ll complete all the reps of lunging and abmat sit-ups before moving on to the scored portion of each AMRAP – the max calorie rows

* Your score is the sum total of the 3 max calorie rows

* We’re looking to have at least 1 minute on the rower each round, so adjust reps as needed or cap your first two movements at 4 minutes

* **Walking Lunges: **

* The first and last intervals are completed with no weight at all

* The middle interval is completed with a single dumbbell, something you can complete the entire 100 feet without stopping

* Hold the dumbbell wherever is most comfortable for the weighted lunges

* On each style of lunge, make sure the back knee touches the ground and that the hips reach full extension between steps