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
