26.2 CrossFit – Foundations
**“All progress depends on the irrational person.”**
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
