Ground Ball

26.2 CrossFit – Foundations

**“There will never be a better you, than you.”**

View Public Whiteboard

Warm-up

Warm-up (No Measure)

## Walking In 25′ Increments

Quad Stretch

Knee to Chest

Cradle Stretch

Straight Leg Kicks

Side Lunges

Walking Samson Stretch

Walking Spidermans

Inchworms

## In 50′ Increments

Side Shuffle (Each Way)

Karaoke (Each Way)

Skip For Height

Skip For Distance

High Knees

Butt Kickers

Bear Crawl

Reverse Bear Crawl

SKILL

### Rope Climb Movement Prep

10-15 Second Dead Hang

5 Hanging Knees Up

3 Hanging Foot Locks (Arms Extended)

3 Jumping Foot Locks

1-2 Rope Climbs

Metcon

Ground ball (AMRAP – Rounds and Reps)

AMRAP 18:

100′ Walking Lunge

1 Rope Climb

15 Med Ball Cluster (40/20)

1 Rope Climb

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