26.2 CrossFit – Foundations
**“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.” – Elizabeth Roth**
Warm-up
Warm-up (No Measure)
## 30 Seconds
Single Unders
Alternating Shoulder Taps
Banded Pass Throughs
Single Unders
Push-up to Down Dog
Banded Pull Aparts (Palms Down)
Single Unders
Inchworm to Push-up
Banded Pull Aparts (Palms Up)
## Static Holds
Hold For Max Time in 60 Seconds Window in 1 of the Following:
1. Ring Top Support Hold (Top of Ring Dip)
2. Handstand Hold on Wall
3. Push-up Plank Hold (On Hands)
Gymnastics
3 Sets for Max Reps (Choose 1):
Max Strict Handstand Push-ups
Max Strict Ring Dips
Max Push-ups
Metcon
Bubbles (AMRAP – Rounds and Reps)
AMRAP 12:
10 Burpees
25 Double Unders
