Venti

26.2 CrossFit – Foundations

**“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins**

Warm-up

Warm-up (No Measure)

### Buddy 1

Easy Row

### Buddy 2

10 Air Squats to Medicine Ball

10 Alternating Medicine Ball Box Step-ups (5 Each Side)

10 Med ball squat cleans

*Switch Stations When Buddy 2 Finishes Step-ups*

## Single Dumbbell Warmup

### 30 Seconds

Single Leg Romanian Deadlift (30 Seconds Each Side)

Single Arm Strict Press (30 Seconds Each Side)

Goblet Squats

*Performed with 1 Light Dumbbell*

Metcon

venti (AMRAP – Reps)

AMRAP 20:

20 Wallballs (20/14)

20 Single Arm Dumbbell Power Snatches (50/35)

20 Box Jumps (24/20)

20 Single Arm Dumbbell Push Presses (50/35)

20/15 Calorie Row
* Think about how you’d break these up in the 2nd or 3rd round and try to hold that from the very beginning

* An easy place to break if you need to is right at the 10-rep mark on each movement

* 2 sets of 10 can be a lot easier to sustain over a full workout than unbroken sets of 20

## NON-WEIGHTED MOVEMENTS

* The row and box jumps are the non-weighted movements in this workout

* Let’s find a moderate speed here that allows you to thrive on the weighted movement that follows

* Ideally this is a speed that enables you to rest as little as possible on the weighted movements

* At the end of the day, it’s all about moving for as much of the 20 minutes as you can