Lay up

26.2 CrossFit – Foundations

**“Leadership is not about being in charge. Leadership is about taking care of those in your charge.” – Simon Sinek**

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Warm-up

Warm-up (No Measure)

## 30 Seconds Each

Easy Single Unders

Down Dog

Quick Single Unders

Active Samson

High Single Unders

Push-up to Down Dog

Double Under Practice

Inchworms

## 20 Seconds Each

*Performed with Light Medicine Ball:*

Deadlifts

Foot Taps to Ball

Ground to Overhead

Squats to Balls

Slams

Squats with Medicine Ball

Russian Twists

Sit-ups

Metcon

Lay up (Time)

For time:

50-40-30-20-10:

Double Unders

AbMat Sit-ups

Directly Into…

5-10-15-20-25:

Kettlebell Swings (53/35)

Wallballs (20/14)
* The first part may look familiar, as it is the benchmark workout “”Annie””

* This all bodyweight couplet opens up for the all weightlifting couplet that follows

* There is no rest between the two workouts, as you’ll move directly into the swings and wallballs

* Your score is the total time it takes to complete both parts

* We expect this workout to take around 15-20 minutes to complete

At home work out

Metcon (AMRAP – Reps)

AMRAP 15:

20 “Odd-Object” Ground-to-Overhead

20 Lateral Hops Over “Odd-Object”

20 Burpees

20 Lateral Hops Over “Odd-Object”

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