Fast Five

26.2 CrossFit – Foundations

**“Everyone makes mistakes. Not everyone owns them.”**

Warm-up

Warm-up (No Measure)

### 30 Seconds

Glute Bridges

Single Leg Glute Bridges (30 SecondsEach Side)

Glute Bridge Walkouts

Plank Hold Single Leg Extensions (30 Seconds Each Side)

Air Squats

### 40 Seconds Each

Hollow Hold

Arch Hold

### 30 Seconds Each

Hollow Hold on Pull-up Bar

Arch Hold on Pull-up Bar

### 20 Seconds Each

Scap Pull-ups

Strict Toes to Bar

Metcon

fast five (AMRAP – Reps)

AMRAP 5:

21/15 Calorie Assault Bike

15 Toes to Bar

21 Front Squats (135/95)

Rest 5 Minutes

AMRAP 5:

21/15 Calorie Assault Bike

15 Toes to Bar

15 Front Squats (155/105)

Rest 5 Minutes

AMRAP 5:

21/15 Calorie Assault Bike

15 Toes to Bar

9 Front Squats (185/135)
* 5 minutes on and 5 minutes off in these fast paced intervals

* The bike calories and toes to bar will remain the same throughout, while the front squat reps will decrease

* As the reps decrease, the load will increase

* Since these are 5 minute AMRAPs, you’ll move back to the bike if you finish the front squats

* The goal is to choose rep schemes, weights, and variations that allows for at least 1 round to be completed within the 5 minutes

* Your score is the lowest rounds and reps total of the three intervals

At home work out

Metcon (Time)

For Time:

50-40-30-20-10: Sit-ups

50-40-30-20-10: Push-ups

50-40-30-20-10: “Odd-Object” Rows