At home Day 1

26.2 CrossFit – CrossFit

“Natrual born talent” is a myth. Movies portray it, sports news glamorizes… the “uncontrollable factor” that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his backbone to success.

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Warm-up

Warm-up (No Measure)

## 30 Seconds

Active Samson [Video](https://youtu.be/jGVMgxjPORo)

Box Step-ups (Low Box) [Video](https://youtu.be/-a7dxXLXw_4)

Front Plank

Active Spidermans

Lateral Box Step-ups (Low Box)

Hollow Hold

Push-up to Down Dog

Box Step-ups (Higher Box)

Arch Hold

Air Squats

Lateral Box Step-ups (Low Box)

Sit-ups

## Dumbbell Warmup

### 20 Seconds Each:

Goblet Squat

Single Arm Dumbbell Strict Press (Right)

Goblet Squat

Single Arm Dumbbell Strict Press (Left)

Goblet Squat

*Performed With 1 Light Dumbbell*

Metcon

OverKill (Time)

21-15-9:

Double Dumbbell Power Cleans (50’s/35’s)

Box Jump Overs (24″/20″)

Double Dumbbell Front Squats (50’s/35’s)

Toes to Bar
* We’ll complete familiar movements with some odd objects in today’s conditioning piece

* We expect this workout to take around 12-15 minutes to complete

## DUMBBELL MOVEMENTS

* Let’s choose a weight for both movements that you are capable of completing 25+ reps unbroken when fresh

* For the power cleans, you only have to touch one head of the dumbbell to the ground on the outside of the feet

Metcon

Tosh (Time)

3 Rounds: 200m, 400m, 600m

Rest the exact amount of time it takes you to do each effort. For example, if it takes you 40 seconds to run a 200m, you rest 40 seconds and then start your 400m, rest 400m time, run 600m, rest 600m time, run 200m, etc.
Do the 3 sprints 3 times and post your times to wodify. Feel free to post videoas to the facebook and IG pages to keep everyone accountable and connected!

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