26.2 CrossFit – CrossFit
**“Seek not good from without; seek it within yourselves, or you will never find it.” – Epictetus**
Warm-up
General Warm up (No Measure)
## 1 Minute
Easy Bike or run
Active Samson
Air Squats
## 45 Seconds
Moderate Bike or run
Active Spidermans
Dumbbell Goblet Squats
## 30 Seconds
Faster Bike or run
Push-up to Down Dog
Medicine Ball Squats
Metcon
Double Dutch (Time)
5 Rounds:
12 Lateral Burpees Over Dumbbell
40 Double Unders
12 Single Dumbbell Box Step Ups (50/35 to 24″/20″)
40 Double Unders
* We expect today’s 5 rounds workout to take 18-25 minutes to complete
At home work out
Home : Metcon (Time)
Run for 4 minutes and return to
Tabata push ups 8 rounds 20 on 10 off
Tabata Squats 8 rounds 20 on 10 off
Run for 4 minutes then return
The run should take about 8 min
