26.2 CrossFit – Foundations
**“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams**
Warm-up
Warm-up (No Measure)
## 30 Seconds Each
Easy Bike
Easy Row
Easy Shuttle Runs
Walking Spidermans
Moderate Bike
Moderate Row
Moderate Shuttle Runs
Walking Samson Stretch
Faster Bike
Faster Row
Faster Shuttle Runs
Inchworm to Push-up
Metcon
Triple Threat (3 Rounds for time)
On the 0: 1 Mile Run
On the 10: 100/70 Calorie Row
On the 20: 100/70 Calorie Assault Bike
*30 Minute Cap*
* Working through interval work with three different monostructural movements
* After completing the 1 mile run, you will rest with whatever time remains until the 10 minute mark before completing the row
* Follow the same format for the row into the Assault Bike
* We definitely want some rest built it so we can maintain intensity for the next movement
* To do so, let’s either reduce the distance/calories or set a time cap of 9 minutes for each movement
* There is a 30 minute total time cap for the workout, which means you’ll have 10 minutes to complete the final station
* Enter all three of your times separately
