26.2 CrossFit – CrossFit
**””The only person you are destined to become is the person you decide to be.”” – Ralph Waldo Emerson**
Warm-up
Warm-up (No Measure)
## Partner Warmup
**Buddy 1:** 1 Minute Row (Easy)
**Buddy 2:** 1 Minute Squats to Medicine Ball
**Buddy 1:** 45 Seconds Row (Moderate)
**Buddy 2:** 45 Seconds Medicine Ball Cluster
**Buddy 1:** 30 Seconds Row (Faster)
**Buddy 2:** 30 Seconds Squats with Medicine Ball
*Swap Stations with Buddy After Alloted Time So You Complete Both Movements*
## Dumbbell Warmup & Stretch
### 20 Seconds:
Single Arm Dumbbell Overhead Hold (Each Side)
Inchworm to Push-ups
Single Arm Dumbbell Strict Press (Each Side)
Inchworm to Push-ups
Single Arm Dumbbell Push Press (Each Side)
Metcon
Power Wash (Time)
Every 10 Minutes x 2 Rounds:
1,000/800 Meter Row
30 Dumbbell Power Snatches (50/35)
50 Wallballs (20/14)
* In this 2-round workout, a round starts every 10 minutes (0:00 & 10:00)
* In the first round, you’ll complete the three movements and rest with whatever time remains until the 10:00 on the clock
* **For Example:** If round 1 takes you 8 minutes to complete, you’ll have 2 minutes to rest until round 2
* Your score today is the slower of the two rounds
* We expect rounds to take between 6:30 – 8:30 to complete
* To ensure we have some rest built, cap your first round at 9 minutes
## DUMBBELL POWER SNATCHES
* You’ll alternate arms every rep, for a total of 15 each side
* Choose a weight here that allows you to complete the 30 reps in no more than 3 sets
## WALLBALLS
* Choose a wallball weight that allows you to complete at least 10 reps at a time within the workout
