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