Simple Plan

26.2 CrossFit – Foundations

**“You’ll miss the best things if you keep your eyes shut” – Dr. Suess**

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Warm-up

Warm-up (No Measure)

## Row Warmup

40 Seconds @ 22 Strokes Per Minute

40 Seconds @ 24 Strokes Per Minute

40 Seconds @ 26 Strokes Per Minute

## 30 Seconds Each

Push-up Plank Hold (Top)

Active Spidermans

Alternating Shoulder Taps

Active Twisted Cross [Video](https://youtu.be/ot1uqBS2v-Q)

Inchworm to Push-up

Hollow Hold

Push-up Plank Hold (Bottom) [Video](https://youtu.be/Bt5_PA9ttvU)

Push-up to Down Dog

Rojas Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

Weightlifting

Back Squat (1×5)

Metcon

Simple Plan (Time)

3 Rounds For Time:

50 Air Squats

35 Push-ups

25/18 Calorie Row
* Athletes will build to a Heavy Set of 5 Back Squats in today’s strength piece

* Bodyweight movements are the highlight of this simple triplet conditioning workout

* The balance between lower body push, upper body push, and total body pull should allow you to move relatively quickly through each movement

* We expect times these three rounds to take around 9-15 minutes to complete

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