26.2 CrossFit – Foundations
**“Every strike brings you closer to your next home run.” – Babe Ruth**
Warm-up
Warm-up (No Measure)
## 3 Rounds
### 30 Seconds Each:
Row
Bike
Plank
* Increase Pace Each Round on Machines
* Planks:
* **Round 1:** Front Plank
* **Round 2:** Right Side Plank
* **Round 3:** Left Side Plank
Metcon
Loose Cannon (AMRAP – Reps)
3 Rounds For Total Reps:
3 Minute Calorie Row
2 Minute Calorie Bike
1 Minute AbMat Sit-ups
Rest 2 Minutes Between Rounds
## GENERAL
* In this 3 round cardio workout, athletes will work for 6 minutes straight before resting for 2 minutes
* Without any stagger, the workout takes 22 minutes to complete (26 with stagger)
* The score is total reps accumulated across the 3 rounds
## ROW & BIKE
* If you’re short on any machines, start the second group on the 4:00 to avoid any pile up on the bike or row
* Use any bike that you have available
* If unable to bike, complete 10 meter shuttle runs instead (count every touch as a rep)
