26.2 CrossFit – CrossFit

**“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.” – Elizabeth Roth**

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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)


3 Sets for Max Reps (Choose 1):

Max Strict Handstand Push-ups

Max Strict Ring Dips

Max Push-ups


Bubbles (AMRAP – Rounds and Reps)


10 Burpees

25 Double Unders

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